I've talked at length on my blog about how I did The Body Coach SSS Plan back in April 2016, it was excellent and I lost 1 stone and 17" but the most important thing that I found from doing it was a desire to learn and understand about nutrition and exercise and how to be healthy as well as maintaining a healthy body composition. It led me onto other things.
I learnt that 'diets' don't work.
I learnt that you don't need to be 'on a plan' you just need to 'plan' properly.
I learnt that sleep and controlling stress are just as important for fat loss as what you eat.
I learnt that you don't need to be afraid of carbs or demonise a particular food, you just need to find balance and be sensible. Yep it's that 80/20 rule of which more later.
I learnt that exercise can help you feel amazing but that losing fat is mostly about what you eat - if you consume too many calories it doesn't matter how much exercise you do, you will still be overweight..
I learnt that finding the right mindset is essential - you have to want to do it, you have to believe in yourself, you have to let go of limiting beliefs, you need to surround yourself with positive people.
I learnt that scale weight is not the be all and end all of it! Yes we say we want to 'lose weight' but what we actually mean is that we want to be smaller, slimmer, feel better in our clothes, wear a size (or few) smaller - they all mean the same thing, we want to feel confident and happy in our bodies. It is perfectly possible to weigh more but be smaller and leaner - yep really! What we really want is to lose fat and look leaner.
I learnt that exercise and step count does not need to dominate your life. Just move more, get out in the fresh air, go for a walk, do some exercise you enjoy but don't feel like it needs to take hours or take over - it's all about balance again.
I have learnt that confidence and acceptance is key. I am learning to love my body and my figure. I am learning that I am good enough.
I learnt you don't need to go hungry.
There is so much more that I could say!!
I learnt that fundamentally we need to plan ahead, create healthy habits that we can stick to and have a happy, balanced approach to life.
Joe Wicks aka The Body Coach has updated and re-launched the SSS Plan - it is now called just the 90 Day Plan, it is cheaper (£97), it is simpler to follow and the exercise element is quicker. He's listened to advice and acted on it. And in January it was free to those that have already 'graduated' from his plan - so me! So I got it. For me it is basically 90+ recipes and pick n mix food in quantities specifically tailored to me. It is also gives me links to workouts that I can complete at home without having to search You Tube or make my own up - it removes some of the thinking.
But being 'on a plan' has a start and a finish and we don't need a start and a finish if we are going to create a healthy lifestyle. So I will be using the recipes and the workouts and I will be planning ... putting exercise sessions into my diary to make sure they happen, I will create a weekly meal plan rather than just winging it, I will create long term habit changes.
Now calories in (what we eat) and calories out (what we burn) is a priority if you are going to 'lose weight' (I wish I knew what other term to use - it is really 'fat loss' that we want) - and that means logging what you eat - mostly on My Fitness Pal BUT I hate doing that - I am a rebel and I personally think life is too short but if you are really serious about losing fat then you really do have to do that (at least to start with) - or you follow recipes where quantities are worked out for you or you have to find some other way to 'measure' your quantities - there are other ways!
So I have said goodbye to the MFP app. I am not a detail person and it annoys me - it is more time relying on my phone and I want to spend less time on my phone. That is why having the recipes with quantities from the The Body Coach plan is going to be very useful for me - but as I get better at creating a lifestyle I will I hopefully know what quantities I can eat to maintain - simply by looking at what is on my plate. Or I can use this rather clever portion size guide ...
This one is from Bev at Floresco Fitness and Fat Loss Coaching or join her group at Fifty, Fit and Fabulous for lots more information.
Last year I spent quite a few months using the 80/20 Lifestyle Plan to learn all about nutrition, mindset and movement (and I still do - there is always something new to learn). It is enlightening! Dan and his fantastic team have now launched their business to the general public - I was part of the test phase. It is now really easy to follow and you get a lesson every week sent directly to your inbox for you to watch on video at your leisure. It will change how you think about diets forever - you will finally understand how to do it without joining yet another diet club or plan. And even better at the moment they have a Refer a Friend scheme running so if you fancy 25% off then use the code FRIEND25 at checkout.
Bev also has an excellent new programme running - called Floresco Diamond Coaching and it is a habit change approach - change our habits, change our lives. Do take a look! And read more on my blog here.
And don't forget to read Dr Chatterjee's book, The Four Pillar Plan.
Seriously don't sign up to Weight Watchers or Slimming World (or any of the other mainstream diets) again, they don't work on the long term. There are much better alternatives now. Educate yourself, learn about nutrition, learn about movement and learn how to get the right mindset. You will never look back.
I know I can be a bit repetitive with my message - but honestly I hope that if I can inspire just one person to ditch the diets and change their lifestyle then it will have been worth it.
I have - come and join me!
Love Michelle xx
This is not me, it is from pinterest but it is proof that (a) fat takes up more space that muscle so you can weigh more but be smaller and (b) scale weight is irrelevant.
So how is your January so far? Are you a resolutions type of person or do you prefer planning and goal setting? I generally prefer the September new year - historically when my children went back to school - but slowly that will be shifting with my last one now in sixth form. To enable me to plan for 2018 though I took a look back at the goals I set myself back in September to see how I am getting along and what I need to tweak.
And of course January brings the opportunity to think about summer holidays so I am including that in my planning too.
First of all an update - we moved our business out of the home office and into a new rented office - this has been fantastic, why did we take so long to do it? The house is my own again now and home and work are separate. That then meant I got to use the log cabin as a gym and storage space as well as extra personal space - a 'she shed' and it is all pretty much set up now although I'd like to do some more to it but there is no rush.
I wasn't very well during the late summer and autumn but I pressed on with my exercise and nutrition (mainly macro tracking on My Fitness Pal) but by December I had to take a break from it all, I was extremely tired, very busy and a bit fed up with the constant need to track all my food. I needed to cut myself some slack and remove the pressure. It definitely helped!
So my new year goals are updates of my September goals really:
And finally onto the fun bit ... holidays.
I always love spending time with my daugther! Skiing in Austria with the family in 2016 and a holiday in Turkey with my sisters in 2016
January sales! Love them or hate them?
I tend to browse online these days and rarely hit the shops until a bit later in January. Being small I find that quite a lot of the bargains are small sizes and I often do quite well. But if there is anything I am particularly keen on then I search online.
Currently I am looking for a fur coat - I am very tempted with this Whistles one, but I really needed it in XS and it was sold out and I was looking for black. They do still have it in Medium though if anyone else is tempted, reduced from £275 to £160.
I will also stock up on a Karen Millen dress or two during the sales. Having a few good dresses just waiting in your wardrobe is a good tip - if I leave it until I need a particular dress I can't find what I need and then end up panic buying.
When I went to Milton Keynes before Christmas I spotted this one. I waited for it to be reduced and it went down to £130 then £90 but when it arrived I didn't feel it was quite right for me, lovely dress though, just a bit short I felt. Fringed Tassel Dress.
Another thing that is good to buy in the sales - winter coats and ideally this year I'd like to replace my very warm North Face one, it is a longer length and keeps my legs warms during winter walks but it is brown so not very exciting and started to look a bit tired now so I am on the look out for a replacement. I have my eye on a Jack Wolfskin one but it is only £20 off and that isn't much of a bargain! Something like this maybe? Image from Pinterest.
Another retailer I like to look at during sale time is Hobbs, their knitwear is classic and long lasting and they have good reductions too. Left to right below - Cassidy, Abbie and Cesci all available online at Hobbs.
And of course no sale post would be complete without a peak at Boden. Really good reductions now, I always think the Boden sale is good for basics like a really classic coat or tailored jacket.
The Alberta Puffa Coat looks stylish and warm (priority)! And there is a fairly good selection of colours and sizes available.
I'm also loving this jacket - it is available in a good selection of sizes in all colours - navy, acorn and red, Cropped Sienna.
And finally some Boden knitwear. I've had the Grace Jumper in Chalky Rose in the past and loved the shape, there are lots of other colours too and a good selection of sizes. The Emilie Curved Hem Jumper would make another good spring addition to your wardrobe, sadly sold out in Small but Medium upwards available. I'm also tempted with the Avery Button Back Jumper - it is available in some sizes and comes in Navy, Silver and Pink.
Just a few ideas, some things I am considering, I have placed an order with Hobbs, I am still waiting for a coat to arrive and the rest of my Karen Millen order. I've yet to decide whether to order a few things from Boden - however, their new catalogue arrived yesterday and they do have some beautiful items in their Spring range!
Happy New Year everyone!
Well I don't know about you but I am (a) delighted to be back to normal return but (b) finding all the information I am being emailed or bombarded with on Facebook a bit too overwhelming. Everyone wants me to start a new diet or plan or book a holiday or try new recipes. Give me a break, let me catch my thoughts please!
I've been 'unsubscribing' left right and centre these last few days.
Yesterday my husband went back to work so I am using the opportunity of a quiet house to have a good sort out, tidy up and a bit of a de-clutter.
Having taken some time off any formal exercise for 6 weeks or so I am keen to get back to a routine now. I didn't over-indulge over Christmas but I did relax my own rules a little.
I did so well in 2016, after my ski holiday I made a firm pact with myself to get fit and eat well and I achieved so much. I started 2017 full of determination to continue the new lifestyle I thought I had created but I just didn't manage it. Overwhelming stress and menopausal problems meant I spent the last 6 months or so of 2017 feeling quite unwell, exhausted and certainly not healthy.
And so we come back to what my husband coined 'information overload' - I love this term and he is so right. It comes at us from every angle but mostly via social media and email and it is too confusing. Life really doesn't have to be that complicated.
I am currently reading The Four Pillar Plan by Dr Chatterjee (I love his TV programme 'Doctor in the House' and I am absolutely loving his book (just released).
It is simple and easy to read and sums up in very obvious terms how we can make our lives healthier and feel better.
If you do nothing else this January - read this book.
I'm allowing myself this week to get back on top of my housework, my routine, the paperwork etc then I will be concentrating on how to fit some good lifestyle choices back into my day.
I am going to pick out from all the information I receive what I think is best for me to concentrate on right now.
I am working with Bev Thorogood who has devised a fantastic habit change and coaching programme - Floresco Diamond - I told you about it on my blog here.
I have all the information I learnt with the 8020 Lifestyle Plan last year so I will be embracing this knowledge.
But most importantly I will allow myself time to make better choices and create better habits slowly rather than rush at it and give up by the end of January!
I am not keen on January new year resolutions. But it does still feel like a good time to re-evaluate a little after all the indulgences during the festive season.
So I think relax and allow yourself some time is the way forward.
Love Michelle xx
Fifty & Fab is all about my journey into and through my fifties, I share fashion, beauty, lifestyle and exercise/nutrition tips to inspire others to be fifty and fab too … join my mailing list below for regular updates and offers. And don’t forget to take a look at my social media pages Facebook and Instagram.