On Sunday 03/07/11 I was so excited to go out and read the Sunday Times which I was featured in (you can read it here if you missed it!). After I had received all my messages of congratulations from friends and family I didn’t really think the day could get much better!!
How wrong I was!!!
Settled down for the evening, my phone just suddenly started going crazy! When I checked there was mentions coming through with my name and these three magic letters – S B S.
This might not mean much to you if you are not a Twitter user so let me explain! SBS stands for Small Business Sunday, run by Theo Paphitis, self made millionaire and Dragons Den Dragon, each Sunday between 5pm and 7:30pm. All entrants write a Tweet (140 character message) mentioning Theo and the hashtag #SBS. Theo then looks through all the entries and picks 6 winners to share with his followers.
It didn’t actually sink in at first and I had to check my Retweets to see that Theo had picked my entry and retweet it to his 140,401 followers.
Both my article and winning SBS has made this week crazy with 3 new clients signing up, further articles to arrange and interviews to prepare for!
If you are a small business owner and you are on Twitter I strongly recommend entering SBS!
Goal setting will help to keep you motivated, think how good you will feel when you realise all your hard work is paying off!! Some people enter themselves into races as one of their goals, others just want to look and feel better. What ever you want your goals to be the most important thing is that its YOUR goal. You decide what you want to achieve for yourself, dont let others lead you into goal setting.
Break your goals down into the following time categories. You may have more than one goal in each of the time categories which is great, just make sure you are being realistic!
Short term – 6 to 12 weeks
Medium term – 3 months to 6 months
Long term – 12 months plus
Make sure the goals follow the SMART accronym
S – Specific
M – Measurable
A – Attainable
R – Rewarding
T – Timed
Remember to regulalry review your goals to ensure that you are on the right track and can make new goals as needed.
To reduce weight effectively it is important that the amount of energy that you use up during the day is greater then the amount of energy you take in through your food. Physical activity and exercise is crucial in helping to increase energy expenditure by burning calories and can help to use up stored fat. Physical activity is also important to build muscle which will increase your metabolic rate and will increase the amount of calories you burn even while not exercising!!!
Stamina and cardiovascular exercise is best for weight loss but strength and flexibility based activities are also important.
Walking, swimming, cycling, jogging, housework, gardening
Body weight exercises, free weights
Swimming, pilates, yoga, tai chi, stretching
Walking is an ideal form of exercise if you are starting to increase your physical activity levels and its free!! Look for opportunities to be active during your day, for example park at the far end of the car park or get of the bus a stop earlier.
You should be aiming to achieve 30 minutes of moderate intensity activity on 5 days of the week. You can break this down into two lots of 15 minutes to make it more manageable in the early stages. Moderate intensity means that you should be breathing harder and feeling slightly warmer, it should not be hard and you should be able to hold a conversation throughout.
Do you drink enough water? You can tell if you are by the colour of your urine! If it’s a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more. Water makes up 50 to 70 per cent of an adult’s total body weight and, without regular top-ups, our body’s survival time is limited to a matter of days.
Water is lost from the body through urine and sweat, and must be replaced through the diet. If you don’t consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Dehydration also slows down your metabolism and thirst can send the same signals to your body that prompt you to eat.
The body gets its fluid from three sources:
-Drinks, either plain water or as part of other beverages including tea, coffee and squash
-Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)
-As a by-product of chemical reactions within the body
Most healthy adults need between one and a half to three litres a day, so aim to drink six to eight medium glasses of fluid daily. Beverages such as tea, coffee and fruit juices count towards fluid intake.
You may require more fluid if you’re very physically active or during periods of hot weather.
Tips to maintain fluid levels:
-Start as you mean to go on, have a hot water with a slice of lemon in with your breakfast
-Find time to make yourself regular drinks during the day – don’t forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.
-Keep a bottle of water in your bag, as it’s a convenient way of providing fluid if you’re traveling or exercising.
-Get into the habit of having a glass of water with every meal.
-The sensation of thirst is not triggered until you’re already dehydrated, so it’s important to drink before you get thirsty.
-Increase your intake of fresh fruit and vegetables, as they have a high water content.
I find it useful to fill two, litre drinks bottles in the morning and keep them handy and visible throughout the day, this way I am reminded that I need to drink them and can keep track of how much I have had!
If you will be in Sheffield on the 30th June and can spare two minutes to be part of this it would be greatly appreciated, not to say lots of fun!!!!!! Spread the word!! Aimee x
These are my top tips for sticking to the program and ensuring you stay on the right track to a healthier lifestyle.
When your brain tells you not to exercise for whatever reason, force a more rational, positive thought into your head. For every negative thought you have I bet you can generate three positive ones! Imagine your self exercising and think about how good you will feel after you have exercised. When you do get that rush of endorphins (or happy hormones!) after exercising, write down how you are feeling. Look at this note when you are feeling negative to remind you of this happy, energised, positive feeling.
Mark off the days
Every time you exercise write it in your calender or diary. This written proof will help you to stay motivated and will reinforce your achievements.
After all the hard work and effort of a good work out you need to treat yourself! A good old pampering session after a workout will give you something to look forward too. Why not look back at the goals you set yourself at the beginning of the challenge and plan how you are going to reward yourself when you achieve each one.
Work out with friends
Kill two birds and try being more social with your exercise. There have been a lot of studies published that have shown that people who exercise with friends are more likely to stick at it. Next time you r best friend asks you down the pub why not ask if they fancy going for a swim or a walk instead? You will soon be ticking of those goals!!!
Don’t beat yourself up
If you do miss a session or something comes up that knocks you of course slightly, don’t let it put you off. Just take some time out to think about why the set back happened and how you can avoid it happening in the future. Remember Stay Positive!
Remind yourself how well you are doing each day. It does take a lot of hard work and effort and that’s why its easier not to do it!! You can do this!!!!
When you sit for long periods of time, at work for example, the enzyme lipase is switched off. Lipase prevents fat storage and is mostly found in the muscles that keep you standing. If the muscles aren’t active Lipase doesn’t function and fat is stored in your body.
-Take regular standing breaks from your desk or try working at a laptop on a bench.
-Stand while you make phone calls.
-Plan social events that require standing such as art galleries.
Any movement is good movement so try not to sit still for more than 20 minutes, even if it just to stand up!
If you do end up with a hangover, what can you do to treat the symptoms?
-Drink as much water as you can before hitting the sack and keep more by the bed to slurp if you wake in the night.
-Continue drinking plenty of water the next day. Also have some fresh juice to give yourself a vitamin boost.
-If you really need it, take a painkiller – a soluble one is good for a headache and gentle on the stomach.
-Try a re-hydration treatment sachet – they replace lost minerals and salt.
-Avoid caffeine (tea or coffee or energy drinks) – these may give you a slight temporary lift, but they may also dehydrate you further.
-Eat something – bananas and kiwis are a good source of potassium (something you lose with the diuretic effect of alcohol).
-Go for a gentle stroll if you feel able and get some fresh air and light on the face.
-Avoid hair of the dog – it only delays the problem. Falling into the habit of attempting to drink off hangovers can be seen as one of the first signs that you are becoming dependent on alcohol.
Alcohol cant be stored in the body so it must be oxidised and converted to energy. If this energy isn’t used, it gets stored as fat. If you want to see drastic changes to your body shape knock the booze on the head or at least cut down! With a pint of bitter the same as a medium slice of pizza, and a standard size ‘ready to drink’ bottle (‘alcopop’) the same as 100g of cookies, the calories in alcohol soon add up…
Gin or vodka and tonic =126
Dark rum and coke =142
Medium glass of white wine (175ml) =130
Medium glass of red wine (175ml) =120
Bottle of wine (white) =555
Bottle of wine (red) =510
5% Lager (pint) =240-50
Cider (pint) =180-250
The Government guidelines recommend that women should not regularly exceed 2-3 units daily and that men should not regularly exceed 3-4 units daily. Drinking within these guidelines, and trying to give yourself a couple of days off alcohol every week, will help you avoid piling on the pounds.
Along with drinking alcohol comes the temptation to eat fattening snacks – crisps and salted nuts in the pub, and chip shop on the way home. A healthy meal before you go out can help to slow down the absorption of alcohol and so helps you stay in control. With less alcohol inside you that greasy pizza or kebab will look a lot less appetising at chucking out time too. Slow-releasing, complex carbs, such as whole-wheat bread, pulses or brown rice, give your body more energy for longer. Combine them with lots of vegetables and some lean protein and you’ll be the life and soul of the party, without feeling the need to turn to alcohol to keep your spirits high.