Saturday 7 December 2019

We're finally starting to see results on the plan

Yvonne Hogan and Siobhan Byrne
Yvonne Hogan and Siobhan Byrne

Yvonne Hogan

Last week was the first week that I really started to feel like the old me. My old body shape is beginning to come back and I am fitting into clothes that I haven't worn in two years. I am comfortably back in my pre-pregnancy bras and I am squeezing into one or two of the looser pairs of jeans.

What I am most glad about is that I can see my shoulders getting straighter - I think shoulders are the single most important part of a person's body in terms of looking well. People who are confident and happy have nice, straight shoulders.

Thankfully, this was reflected in the measurements I took last Wednesday. I have gone from 76kg to 73.6kg, but in that I have built some muscle, so that leaves me with a fat loss of about seven pounds.

From the emails and comments we have been getting, it looks like some of you have been having similar weight loss success. We have 100FITdays followers reporting many other benefits such as increased energy, less digestive problems and less back pain. Good for you. Keep up the good work for the next 64 days and you will have changed the way you live forever.

But we have also had lots of emails from some of you that aren't finding it so easy to stick to the food plan. People who are doing ok with the exercises but slipping when it comes to the food are looking for advice.

All I can say is that I know it is hard. It is very, very hard. But you have to stop making excuses and work harder. It sounds harsh but that's the only way.

Four years ago I was exactly where you are now and I know how crap it feels. But I also know how happy you will be if you do decide to exercise discipline and change your life. There is no magic bullet I can give you, there is no easy solution, but there are ways that you can make it easier on yourself.

Your first step is to sit down and imagine what your life will be like when you don't have to worry about looking fat or feeling uncomfortable.

Think of never having to wear Spanx again, of being able to run for the bus without losing your breath. Imagine waking up every morning and putting on your clothes without having to look in the mirror and worry if this bit or that bit is sticking out.

Imagine the freedom of being able to throw off all that baggage.

Then, harness all your energy into making the decision to change. Decide again that you are going to follow the 100FITdays programme to the letter each day.

Next, make your shopping list and stick to it. Do your shopping online if you really need to avoid the temptation of the aisles. If you have a partner and/or family, try and get them on the 100FITdays with you. If they refuse, let them off. Buy whatever you normally buy for them but buy your 100FITdays food too. If you have to have separate meals to everyone else, so be it. Don't use them as an excuse for you not to get with the programme.

After you have your shopping, cook enough food for the next three days. You will need a healthy protein, fat and carb source for each meal. Chicken and turkey breasts roasted in tinfoil in the oven. Tins of tuna, venison sausages, lean steak, tinned mackerel. For carbs, one large sweet potato or butternut squash should do you for about six meals. If you are doing brown rice, cook a batch and keep it in the freezer and just take out a couple of dessertspoons for each meal. It will keep in the freezer for about four days. Have some nice fresh veg too - broccoli, spinach, courgette, green beans. Pour a dessertspoon of olive oil over them before you eat.

Have snacks between your meals - berries or nuts. And when you are having your cheat meal - get out of the house. Go out for a meal, or a coffee and a cake. It is the easiest way to make sure you stop when you are supposed to stop.

Don't think beyond that day. Live fit each day and before you know it this will be second nature to you. I promise you that.

Anyway, as you read this, I will be sitting on a beach on my holidays, but I will be continuing my 100FITdays and will be updating you daily on my progress as always. Until next week...

Your new seven-day plan on the 100 Fit Days programme

Day 36,  Monday, September 8.

Exercise

Tabata workout. Exercises on page 14.

Dublin half-marathon

Run it

Rest

Race it

Rest

Food

Make sure each meal contains a protein, carbohydrate and healthy fat source. See opposite page.

37 Tuesday, September 9

Exercise

Cardio

If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Dublin half-marathon

Run it

5 miles

Race it

3 miles

Food

As Monday

38 Wednesday, September 10

Exercise

Tabata workout. Exercises on page 14.

Dublin half-marathon

Run it

Tabata workout page 14

Race it

20 min Tempo

Food

As Monday

39 Thursday, September 11

Exercise Cardio

If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Dublin half-marathon

Run it

5 miles

Race it

Tabata workout page 14

Food

As Monday and pick up Irish Independent for bonus recipes

40 Friday, September 12

Exercise

Tabata workout. Exercises on page 14.

Dublin half-marathon

Run it

Rest

Race it

Rest

Food

As Monday

41 Saturday, September 13

Exercise

Cardio

If you are already fit, interval sprints (30r, 30w x 10) or bonus workout. If you are a beginner, a vigorous walk.

Dublin half-marathon

Run it

55min cross

Race it

3 miles

Food

As Monday

42 Sunday, September 14

Exercise

Rest

Dublin half-marathon

Run it

11 miles

Race it

12 miles

Food

As Monday plus cheat meal.

Health & Living

Editors Choice

Also in Life