Biggest Loser Trophy still up for grabs!

Now there is only one more weigh in before the final results are determined.  This terms Biggest Loser will win the coveted Body-Shrink 'oscarette' to display on their mantle until the next Body-Shrink biggest loser is crowned.  You have all done incredibly well and I am proud to have helped you along this challenging journey. 

Now once it's over, take a big sigh of relief and pat yourselves on your back.   But beware not to return to old bad habits, you have now been armed with the knowledge on how to maintain your svelte new body.  During the next 8 weeks I would like to see some of you take charge and continue a steady weight loss, the rest should focus on maintaining you current weight and fitness levels, giving your body a chance to reset you 'fat clock' as it were, allowing a fluctuation of no more than a kilo up or down. 

It has been a pleasure to see you grow in confidence and shrink in waist band.........

It's such a weighty issue.....

You've paid your money, so you take your choice................to say i am disappointed with this weeks result is a minor understatement.  The core of you are doing incredibly well and you should be very proud of your hard work and achievements.  Now i always knew the ones who would struggle, but in amongst the "need to work harder" group were some unusual suspects.  You know who you are.  Stop messing around and wasting my time and yours, you're either in or your out.  Its not too late to 'pull your finger out' and get back in the zone.  Inablility to make training is one excuse, but non weigh in is NOT and never will be excused, so face up to the results.  Every action has a reaction, so just a slither of Pizza or "just a little bit" of chocolate cake won't massively affect your weight loss but impacts your will power and attitude enormously.  Don't kid yourself or me that it doesn't matter, because we both know it does!!  Two more weighs in's to go.  It's time to pull out all the stops, because procrastination is the mother of 'lazy arses'!

Week 5 Results are in!

I know your liking what you see, but that doesn't mean you take your eye of the goal! Don't start patting yourself on the back just yet, if you have attained your goals then set another goal today to exceed it.  Complacency leads to lethargy and lethargy to disappointment and failure.  Stay focused and keep your eye on the end goal: your transformed fitter healthier body.  That should be enough incentive and motivation to take you through the next two weeks!  

Remember to drink at least 2 litres of water every day.

To rid your body of fat your must rid it of the toxins that are stored in the fat, drinking lost of water helps the body flush the toxins away

Unhappiness....def:week 4 results

Oh dear oh dear, week 4 results were a disappointment.  That said well done Mr Black and Miss Yellow, terrific results.  Well done you deserve it.   I suggest you revisit your goals and decide whether you want the donut more than the skinny jeans.  Nothing tastes better than being trim and healthy.  The donut will reward you with 3 minutes of pleasure, the skinny jeans will last for months! Its a no brainer.    Lets hope week 5 results are better, I am sure they will be, especially as the 4 of you who got 'P' beads this week, feel remorse and regret and re-motivated. 

Its a weighty issue.......

Week 3 results are in! Big congratulation to Miss Turquoise as this weeks biggest loser! A well deserved win. Now its time to shake it up a bit, your bodies are starting to get used to your new eating plan and exercise regime, so your not seeing the same large results that you did in the early days and boy oh boy those big numbers are motivating. Don't lose heart, add another kick start into your routine. 

• Can you train an extra day
• Can you up the intensity and effort of your training (you know if you've been slacking)
• Are you drinking enough water
• How big are your portions - a little big perhaps
• Add some benefibre to your diet
• can you miss one of the snacks?
• Are you really hungry? - bored? thirsty? instead
• Are you getting enough variety and flavour in your diet
• Are you sleeping enough...go to bed early, staying up will only tempt you to eat.

Challenge yourself this week to beat your weekly weight loss goal, go on I dare you!

Week 4.....nearly halfway!

Nearly 4 weeks done, only 4 weeks to go. You almost halfway to a new you. Can you see it; feel it: taste it? The answer should be a resounding yes to all of the above. Any muscle soreness should be dissipating and being replaced with a new found self confidence and energy that should be making you really feel like this journey and weight loss goal is achievable! Despite this program being short on time it is long on expectation, demands and commitment. What I am asking you to do is not difficult in physical execution, but often torturous in mentally. You are constantly asking yourself to withhold from comfort eating, resist temptation, restrain from excess and change your long established eating habits. Don't give in now, keep your eye on the ball and a clear focus as to why your doing this.

Achey Brakey.......legs?

After the initial excruciating soreness upon waking on the morning following training this week and despite having difficulty in getting up from the sofa or lifting your arms above your shoulders, remember this: This process is a journey of self discovery, not the namby pampy hippy type, but one that tests your will power, determination and whether your able to over come the cravings of long-term in-grained habits.  

It's so easy to justify why you need the things you crave and tell yourself your happy with your body and health just the way you are..........come on, you know you can't lie to yourself...those aren't the real reasons......your just finding it hard.  Well guess what! it is hard! Now stop and ask yourself: 

• Is it hard to stop eating the foods that you know are counterproductive to your weightloss, 
• how will you feel next time you go shopping for clothes.... your thoughts will start with "if only or I wish
• how will you feel when you next put on your swimmers
• why did you decide to 'shrink' - what was your goal
• remember how you felt before babies and weight gain

Make sure you do your training sessions, even when you don't feel like it, you are trying to embed a new habit and remember you always feel better after exercise...ALWAYS!  


Successful completion of this program will not only reward you with a firmer bottom and toned limbs, but empower you in a long lasting and meaningful way with the ultimate reward of knowing that you can achieve anything you set your mind to. 

Diet Compliance vs Cheating - How Strict Should You Be?

Body SHRINK demands 90-95% compliance.  Remember this is only 8 weeks and if you really want to get results then you must watch your diet and exercise for 45 mins six days a week.
It's not productive in the long term to totally deprive yourself of foods you enjoy. What you have to do is find a sensible way to work even your most "unhealthy favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress.

One really good way to look at this concept is in terms of "compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.

Too many meals or days off the program and your results are compromised.

How much you need to comply your program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.

When making your decision, keep in mind we all have different genetics and body types.

Are you a carb-tolerant mesomorph who gains muscle easily and loses fat easily or are you a carb-sensitive endomorph who gains fat easily? Depending on the answer, your diet program may need to be more or less strict than others.

Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" less compliance and still make progress.

Whether you adjust your level of compliance above 90% (get more "strict") or below 90% (get more lenient), depends how far away or close you are from achieving your goals, and most importantly, on what kind of results you're getting each week.

If you're complying 90% of the time, and you are getting awesome results, you don't have to change a thing, and you may be able to loosen up your diet a little. I know some people who are definitely only "on the program" 80% or 85% of the time and they look great.

90% compliance means you are following healthy nutritious, fat burning eating guidelines 9 meals out of 10. If you're eating small frequent meals like the burn the fat program suggests, that's 5 small meals a day X 7 days a week = 35 meals. 90% compliance means about 31-32 of those meals are spot-on! The other 3 or 4 are for you to enjoy special occasions, reward yourself, and live a little.

Keep in mind also, that this is a competitive situation and every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contest.

Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have. That's a binge waiting to happen.

I prefer this 90 or 95% compliance approach over the entire day.a I have seen people use the term "cheat day" pretty loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.

They end up frantically playing "catch up" for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don't you agree?

Allow yourself some leeway. Enjoy food. Enjoy life. Just be sure to be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!

BodySHRINK - New term starts today

As with many things in our lives, starting something new is the hardest thing to do.  I hope that Today you got up and decided "this is the start of the new me, I can and will make the most of this opportunity to make the changes I want" The only thing stopping you from achieving your goal is YOU.  You have all weighed in and you now know your weekly weight loss targets.  I strongly advise you to focus on the weekly target only.  
This program not only challenges you physically, but predominately mentally.  Write down your potential pitfalls,  keep a close watch and determine how you will approach them.  If you like me have little willpower over certain foods, then don't buy them or put yourself in a position of temptation.  Once you've been on this program for a couple of weeks and seen your results you will start to feel stronger and more determined.  Habits take two weeks to form and four weeks to break!