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

PCOS ultrasound scan and weight loss plan update

Yesterday was my first pcos scan post pregnancy. I have lots of small cysts in my right ovary which go the whole way around it and my left ovary is still high up and imflammed. In pregnancy your ovaries move up when the womb expands. I ve got to go back in hospital monday to see the specialist with the scan results.

no weight loss this week :( no gain either :) I ve been so good with my plan until today, i didnt make it to the gym this morning. . . pain and swelling after being proded about yesterday! But food wise been very good and grazing most days.

Next week I start Maxitone (replaced maximucle women proxmax diet and fitness plan) which really worked for me before i was pregnant. I ve now prepared myself for it these past few weeks by easing myself back into fitness and dieting. Looking forward to it actually as I remember how good I felt on it aswell as the best results yet! Stay posted for my exercises, menu and sucess!

Fat burning breakfasts for you to try. .

Yogurt with fruit and veg?!
Yogurt (natural lowfat, no sugar is best) 2 table spoons, mixed with a handfull of red/black grapes and chopped thin pieces of celery. It is a good start to the day, and a quick tip wash your grapes and chop celery the night before put into a container, then add the yogurt in the morning.

Mini omlettes
Beat 2 eggwhites, 30mls skimmed milk, pinch of salt and pepper. Chop 2 tomatoes, 3 slices of waffer thin ham and 2 mushrooms. mix well and pour into a greased muffins tin. Bake in the oven. Have 2 egg muffin sizes omlettes, and save the rest to pop in the fridge for the next day or for snacking.

Give them a go, I love them!

Yay weight loss :) Postnatal with pcos

Well I am thrilled, I have lost another half a pound! 1 inch from my tummy too :) This is great as I struggle to loose when my PCOS symptoms are bad, like they currently are :) I am going in the right direction, slowly but healthy. . . . still have lots of weight to loose and need to tone up after having my baby! 1 Stone to go! Can I do it?

I have a scan this week to look at my ovarian cysts, I wonder how many there are this time and the size! Hope they are tiny ones.

I have done so much walking as well as the gym. . . it makes you feel really good

Weekly weigh in and measurements!

This week has been very hard, I ve only made it to the gym once! Really bad, I know! I have managed to do lots of walking with the pram 2 days. My excuse is that my back and my ovaries have been extremly painful...........so I thought there would b no loss!
I lost! -1lb measurements not much difference only like -0.1 in most places.

I wondered how could this be, when I had not been able to hardly exercise....I did still carry on eating healthy and following the rules I had set, but normally that is not enough alone. It must be the fact that I was not allowing myself to get hungry and grazing more this week! (body body was not storing as much fat!) Some days I know I dont eat enough, but this week I really made sure I did, but eating the right fatburning foods!

The graze packs I really enjoy and look forward to having them delivered. I dont have one every day, and snack on stuff I have in the cupboards- its not quite the same though! I am glad I came accross their offer!



The best Fat burning Foods

Avocado
Tomatoes
Sweet potato
Turkey
Salmon
Eggs
Prawns
Broccoli
Spinach
Whey Protein
Grapefruit
Melon
Blueberries
Aduki beans
Wholemeal bread

Combine them in the same meal and you have yourself a super fat burning meal!

This week I hope to be able to workout much more, and I am going to eat more grapefruit! I remembered from a previous diet I tried that eating grapefruit as a starter to your meals burns even more fat! Lets see if that works..... :)





Love, light and energy!

Healthy snack idea's for grazing and beating your cravings

Do you get cravings?

Most women do when they are pregnant, due their period and those

who suffer from PCOS. You should light snack in between meals to keep up your energy levels and keep hunger pangs at bay. I tend to crave when I am hungry and bored...sometimes it is a savoury craving, sometimes sweet.

We crave sugar when our blood sugar levels are out of balance, mine certainly are due to my PCOS. It is best to not let your body get too hungry where you are likey to grab a quick processed unhealthy snack, plan your snacks ahead. Get snackwise! Here are some tasty things I love, which you could try:

Savoury snacks

The Mexicana

Chopped avocado

Chopped tomatoes

Chopped pepper

2 table spoons of salsa

1 tea spoon of dijon mustard

cracked black pepper

Mix together in a bowl, if you have fresh coriander you can add to taste.

This is yummy! I make a bigger potion for a lunch sometimes and add aduki beans and lots lettuce.

Nutty seeds

Try different combos

Pecans, almonds, brazil nuts, cashews, pine nuts, pasastios, punkin seeds, sunflower seeds, linseeds.......... there are so many

I like pecans with almonds and punkin seeds mix. Pour them in a small container ready to snack in the day.

Sweet craving

Chocolate fruit bar!

mix dried fruits like apricots, prunes, rasins, cherries etc. in a bowl

add chopped nuts

coat them in dark coco powder

drizzle over a little honey add a few drops of water and mix

lay mixture onto baking paper and cut into bitesize pieces. Leave in the fridge for an hour to set or eat from the bowl! It is very yummy, I make them in batches so they are ready when I crave chocolate.

Dark Chocolate drops of heaven!

mix dried cherries, rasins, peanuts and a sprinkle of dark choc chips in a mini container. What a great healthy treat :)

I hope you enjoy trying these, or they inspire you to try snacking and grazing on new healthier foods.

Be who you want to be