Merry Christmas fellow Dieters! Diet and fitness over the festive period

Tips to stop major festive weight gain..

Tins of chocolates and biscuits- ban them or have a cheeky 1 tiny choc or biscuit a day limit! Approx 100 calories each you can soon go over your days calorie limit!

Christmas dinner- enjoy everything, you can limit the portion of roasties, sausagemeat stuffing and pigs in blankets. Fill up on turkey, it is a superfood with fat burning! You burn calories eating turkey!

Buffets- go for the raw carrot and cucumber sticks, salsa dips are best as the creamy dips are high in fat. Cheese and crackers, Soft cheese is best, as hard cheese is too high in sat fat for pcos women. No no to sausage rolls and fill up on prawns,salad, devilled eggs and baked ham mmmm

Booze- yes it contains calories and 5 drinks can be your daily limit of calories! Lowest calorie is vodka with diet coke, most spirits are a good choice. I have a couple of rum and diet cokes which get me tipsy lol. If your a wine drinker you can alway half fill your glass with wine and top up with soda water and a couple of these will add up to approx 200 cals. After drinking, it can increase your appetite and you may find you end up eating very unhealthy foods, ie grabbing a take away on your way home! Or the next day hung over you grab anything to eat and keep eating all day to stop feeling rough! That's what happens to me, not sure if it is related to my pcos or if it is the norm with consuming alcohol??!

Get to the Gym, pool or classes as much as possible to keep off that mince pie belly!

Detox after the festive period is over! 1st Jan.... Detox day!
Happy new year everyone

Enjoy! X

Fast weight loss and PCOS is under control!

Yay! I ve lost the weight I regained and more!
I am so happy that after struggling with weight loss all these years with pcos, it does not seem as hard with the right diet. I ve tried every diet out there I think, and my dietitian must know what is best for pcos women, cos it works!

I 've lost a stone and a half in weight and my pcos symptoms are not bothering me much as when I weighed more. Here are my stats
5ft3inchs height
Before weight 9st 7lbs (struggled to maintain)
Today's weight 8st!
Waist now 26.5inches
Hips now 31inches
Dress size uk8!

It is so good to fit into my size 8 jeans again. I still don't look good in a bikini, and really need to tone up in areas. Due to my back injury I can only do light workouts still and not the hardcore classes yet :(







This is my typical days eating and drinking:

Breakfast: boiled water with a squeeze of lemon
2 table spoons of organic oat bran with 3 table spoons of skimmed milk (no fat) tea spoon of sweetener made into a porridge yum

Snack: herbal tea and a piece of fruit or fat free yogurt

Lunch: Edamme and aduki bean salad with tomatoes, cucumber and lettuce with a little fat free dressing.

Snack: herbal tea and 3 mini organic rice cakes.

Dinner: Cajun chicken breast with roasted sweet potato, aubergine, courgette, onion and tomatoes. Side salad.

Supper: if hungry before bed I have a boiled egg or fat free yogurt (protein)

I drink 5 glasses of water a day and take supplements which contain vitamins and aid weight loss.

I swim three times a week approx 36 lengths now and have physio exercises daily. Soon I can go back to the gym and do some cardio :)

I also have a 1 day detox weekly, due to being on medications long term and just to have a boost. I detox only on the days there is a change in the Luna cycle (known as the moon diet) the next one is on Saturday 10th December 2011. I drink fruit smoothies homemade and soup as well as extra water. This is my detox day-

Wake: boiled water with fresh lemon squeezed and a slice.
Breakfast: make a thin smoothy from blended 1 apple, 1 banana, 2 oranges, 1lemon squeezed, 1 table spoon of honey and fresh grape juice filled half way in the blender jug. This is very filling and I sometimes drink half then the rest an hour later
Lunch: more of the above
Afternoon tea: detox tea
Dinner: soup - fennel cabbage and vegetables homemade and blended. I add lots of garlic and herbs for flavour.
Before bed: boiled lemon water same as in the morning.

I don't find this hard when at home, but when it is a work day I just have to get up early to chop and blend!

I seem to lose 1lb in 1 day from this, so it is a good to add in once a week for this reason alone. I retain water and this is the easiest way to get rid of it. The moon helps to, due to the magnetic energy with the change in cycle. Why not join me on 10th Dec when I next will be on the detox, some ppl loose 5lb from it!

I am so so happy, just want to maintain and tone up now. If you have any questions feel free to leave comments or send me a private message.

Keep smiling :)

Every little helps! Exercise and diet blog

I ve not been able to be very active due to my back injury.....however I am loosing the weight I ve regained very gradually! :)

Physio have given me a plan to strengthen my back- breast stroke lengths(20) x3 a week, and a physio run core strength class x2 a wk. So even low impact exercise is helping :) I ve been recording my food and drink intake and keeping my sat fat low and calories under 1200 a day. I am loosing about 0.5-0.75 lb a week, which is not as much as what I was loosing when doing more high impact long workouts and the maxitone eating plan, but it shows you can loose weight when your injured or unwell with pcos...... Don't ever give up!

I am also feeling better for exercising again, swimming is great but warning- you feel hungry and tired after! I always do, think the clorine also has something to do with that. So be careful if you suffer from pcos cravings! The smell of chips in the cafe as you come out of the pool can be tormenting lol I have something ready at home that's healthy. Tip - what's your favourite healthy meal? Have that prepared so you look forward to eating it after your swim and avoid grabbing unhealthy processed food for quickness.






I don't have much time being a working mum to make snacks and meals as I am hungry..... So I get organised and plan my snacks and meals ahead, preparing them at times when my little one is asleep. If I pack a lunch and snacks for work I find I am eating what I should and don't find myself hungry. If I don't take my food to work, I get hungry and grab packets of food from the tuck shop and buy a lunch seems to look healthy but is higher calorie and sat fat than if I made it myself at home!

On the right road to weight loss...... Target 10lbs to go and 2inches to loose off my waist! Not too far to go now, and I can do it!

It is all worth it :)
K x

PCOS errrrr diet plan update

Sorry my blogga has been playing up and my posts were not publishing.

I am on my I phone blog app it is brill. So maxi tone went so well.... In July I weighed 8st 7lbs :) was so happy and looking more toned. Most ppl noticed how slimmer I was and commented on my almost flat tummy!

Was doing so well it was easy really, as once I was seeing the results It made me stick to the plan. I was loving the exercise I even swapped my classes for spin and boxing! Was good fun and best for fat burning. My size 10uk jeans were falling down and I got my size 8uk out of storage ;) been a very long time lol

I ve had a set back, I ended up in hospital with a back injury causing loss of function and numbness below the waist. I ve been resting and having rehab physio. I ve gained 7pm even though I am not eating much. Next week I am allowed to start swimming and I am going to use a calorie counter app to track my food and water intake. I will loose it got to be positive and keep focused. How is everyone else doing?

My pcos symptoms were improving when I lost the weight, now I ve regained some fast I have the acne, ovary pains and mood swings back as well as heavy bleeds :( bummer. But it shows getting your weight down to your ideal weight really does ease the symptoms. Scan coming soon

K x

6 week Weight loss Challenge- Join me!

So I have been poorly for wks :( No proper dieting and exercise. . . but I am better now and went back to the gym and eating well. I lost a further 3lb from the virus bug as I hardly ate, but weighed myself this morning and it has gone straight back on!

I now have my supplies ready to start the plan I ve been prepping for :) Monday is the start of 6 weeks to a slimmer and toned me. . . wanna join me in my challenge? The more the merrier and we can keep motivated together PCOS suffers or not, anyone is welcome. I have the tools to help you get there.

Below is the weightloss diet and fitness plan i am following at 1200 calories per day:

the exercise and meal plans are on the above link. It worked for me previously but has since been renamed from Promax diet Maximuscle to Maxitone sculpturess.

My exercise timetable for the week ahead

Week One
Monday- Gym Weights then 40mins of Cardio
Tuesday- Rest
Wednesday- Rest
Thursday- Abs class followed by 30mins cardio
Friday- Aqua Areobics
Sat- Rest
Sun- Gym Weights and 40mins of Cardio

In 6 weeks time I have an outfit I want to fit me better as a little tight at the moment. So this is my goal to look good by then.
I will keep you posted and update you of my actual body measurements and weight by Vlogging and photos.

Lets fight the flab together!

K

Day 1-5 New Diet and Fitness plan PCOS

Hot Lemon water every morning before breakfast

Me 30 weeks Pregnant

Postnatal weight and inch loss......................Need to loose 1 stone now!









Day one Monday 28th Feb



Woke up early, little man still asleep I made myself a cup of boiled lemon water (freshly sqeezed lemon in hot water) i had melon for a light breakfast...........then to the gym while my husband looked after our baby. I did Treadmill powerwalk, cross trainer with arms, bike, upper body weights and abs.....I felt hard but good. Enjoyed it. Lunch- Hummous and red pepper and tomato wholemeal pitta, dinner- baked garlic and chilli salmon, brocolli, carrotts and brown rice. snacked on dried apricots and nuts I felt like i had so much energy till 10pm when i fell asleep on the sofa ooooppps! So far so good!

Day two

Busy busy busy day
food: plums, banana, chicken light cesar salad, turkey grilled cajun steak, sweet potato wedges with peas sweetcorn.
Exercise: long walk with pram and baby play group
Feelings: very hungry and dehydrated- need to drink more water need to snack more!

Day three
Tired no energy!
I hardly ate in the day, naughty naughty was too busy so grabbed fruit here and there and had an eve meal chicken wraps with peppers onions chilli spices, avacado and salad yum yum!
Exercise: same gym plan as monday

Day four
Feeling good :)
I didnt get to exercise :( my husband was out so no one to look after baby.
Food: plums- hullomi cheese grilled in a pitta with salad yum- peri peri hot chicken breast, rice and mixed vegs. Grazing snack pack!

Day five
So far a good day, I ve been out to a baby massage class and had a walk about.
Food: blueberries- prawn and avocado sushi (really loved it!) and for dinner I will have a weight watchers meal with extra veg. Grazing pack to snack on

Sunday will be the weekly weigh in and body measurements....keep posted
I will also share some fat burning reciepes with you


Something to keep you snacking healthy which i enjoy and keeps you feeling full through out the day and eve>>>







Live your life to the full

OMG it has been far too long!

Well.....so much has happened:
I ve been pregnant again after fertility treatment, lost twins :(
and then a miracle happened, I fell pregnant again after 2 weeks with no treatment :) and now I ve had a baby boy! He is now 3 months old.
There is light at the end of the long tunnel for those like me with servere PCOD and recurrent miscarriages. I love being a mummy, my boy is just so perfect!

I was lucky while pregnant my symptoms of PCOD went away (just for the pregnancy now back again)and I stayed a nice size and only gained a bump and baby weight :) i just loved being pregnant.

Now I am trying to loose weight and inches as my new short term goal, then longer term I really want to tone back up and maintain a great figure. Also I need to get fit again almost a year with NO exercise, due to pregnancy complications.

So far I have cut out the junk foods, introduced fat burning foods and started back exercising 2-3 times a wk: Yoga, Swimming and last week swapped swimming for the gym and Zumba to step it up! I am taking things gradually to prepare for the hardcore diet and exercise plan! I ve been weighing and measuring myself and I lost a little at first. I MUST now start the next phase!

If you have not exercised for a long time and not eaten as healthy as you should, it really is best to ease into things to prep yourself before starting any hardcore slimming plans! Reasons:
- your more likely to suceed. Many people I know give up as it is too hard for them to stick to.
- your body will adjust easier as you make it harder in phases
- it never gets boring
- you keep challenging your body making it harder in phases burning more fat (if you stay at the same level the whole time your body gets used to it, and your body wont change as much after 6wks)

Phase 2
- I must exercise 4 times a wk! (hard with a new baby)
- Eat as many raw foods as possible
- Eat my evening meal before 7pm
- keep a food diary
- Walk with the pram instead of driving to places in town

From tomorrow I will introduce these rules............ I will update you on how things go

K x

Diets and PCOS - Losing weight helps manage symptoms

I have tried many diets, fitness plans, diet pills and patches over the years. Since I stopped dancing full time in 1999 I struggled with my weight and have had periods of depression.
I was diagnosed with PCOS in 2007 and diet has became my life, as I am always working against my body gaining weight due to the hormone imbalance.

I have finally found a diet and fitness plan that works for me with my condition that is healthy! Here is my story of how I got there.........

Previously I found the South Beach Diet to be the most effective diet, but due to my PCOS my dietitian strongly advised me not to go back on this diet due to my hormone imbalance and insulin levels. So she put me on a diet plan, which made me gain more weight and cause my symptoms to get even worse! Due to the severity of my symptoms and lack of help from my dietitian, I when on my own diet. Eating little and often not cutting out any food groups but only eating 900 calories a day. I had no energy and was still too ill to exercise, the weight was not shifting but I had not gained anymore.

I called my doctor to ask for medication to help as I was trying my hardest to lose weight and really suffering with my health, his answer was get your weight down from 10 stone to 8.5 stone to reduce your symptoms! I said I have tried my hardest and told him what I had been doing- his answer was: exercise 2 hours a day and eat less calories and fat, I said that i didn't think it was healthy to eat less calories than I already was, and he said with my PCOS I can eat less than 900 calories a day and starving children in Africa are not fat! Well I burst into tears, and could not continue the conversation, my friend was with me at the time and heard the doctor shouting at me down the phone, she could not believe the advice he gave me.

So next I was counting calories and fat content so that I could only eat 500- 600 calories a day, I didn't loose any weight in the first 3 days so I looked at the size 0 diet of even less calories. I started to replace some meals with the maple syrup lemon and pepper tea. My energy levels were even worse but I did loose 3lb i after 3 days! I tried exercising but due to having some large cysts on my ovaries, I just could not bear the pain. I kept going on the diet for another 5 weeks and got down to 9 stone, I was so pleased that I finally found a diet that worked for me again!

I had a follow up appointment with the dietitian and had to provide a food diary of the past month. She was pleased to see I had lost a stone in weight, but when she read my diary she was shocked to see I was eating very little. She told me I had an eating disorder, but I advised her that I had taken my doctors advice on reducing my calories even further to get my weight down to ease my symptoms. She said she was going to make a complaint about the advice given and told me to eat 1200 calories a day again. I just did not know what to do as I knew if I had that many calories I would just put the weight back on again.

I followed the advice a little a ate around 1000 calories a day and went to the gym every other day, after a month I had gained half a stone despite my efforts! So I started to take Pure Hoodia diet pills and use the Pink Patch at the same time. Crazy I know but I got down to 8 stone 12lbs after 3 months! My Wedding day was coming up and my dress had to be taken in, I was thrilled that I was starting to look myself again! Slim and toned.

While I was on my honeymoon I gained 7 lbs! But you do have to enjoy yourself dont you. When I got back I started fertility treatment and had to stop the diet pills and patch. As you can imagine the weight piled back on again and 7 months after I was back to where I started almost 9 st 12lbs and looked very untoned. I needed to do someting fast that was healthy. I subcribe to Zest Magazine and there was an artical on Maximuscle womens Promax diet.


I looked into this and seeked advice from a fitness professional, I went ahead and ordered the shakes and suppliments and downloaded the 8 week diet and fitness plan. I was easy to stick to and I did find the exercise hard to start with but I then found I had more engery. I felt happier in myself, I didnt feel depressed anymore and I lost half a stone in the first 4 weeks of the plan, the inche loss was even better, I had lost 2 inches from my tummy, 1 inch from around my ribs an inch from each thigh and half from each top of my arm. My body fat had reduced by 2% and water by 3%! I looked much more toned and I had a lot of comments from friends and collueges as even though I was only a little loss, it was very noticable. So I carried on and the results just got better :) :)





I had to stop the diet as I got pregnant, I then had a miscarriage and fell pregant again soon after, I was so upset to then have another miscarriage :( It is very common to miscarry with PCOS. My depression got so bad I didnt go back on the plan for a while, and I started to comfort eat and then make myself sick after as I was feeling guilty that my hard work had been wasted. :(

To beat depression I had to get out and exercise again. I decided to focus on my body and fitness again and leave the trying of the baby for a while, and if it happened it happened. So I am back on the Promax diet and exercise plan again! I am loving the buzz, and feeling happy again my body is improving. I want to enter the maximuscle womens body of the year 2009 in the summer, so I am working really hard for the perfect body!






If you would like the diet plan let me know as I have the PDFs saved. Maximuscle no longer have the plan on the website, but still sell the products.







Anyone else had good results from Promax diet?

K