Wednesday, 4 June 2014

# Exercise # motivation

Day 3 of the 'Shape-up' weight loss challenge.

As the days go by, you feel like you should stop, a small voice keeps whispering in your ears "why are you doing this, you don't need it" Another voice says "Keep going, remember the skinny jeans you long to wear" Lol! Ok forget that last part. But seriously, after some days some wonder why they are even trying to lose weight, some are already seeing a difference. Either way, i urge you to keep going.

Tips for today:

  1. Switch off every negative small voice that wants you to stop and fail. 
  2. Temptations will come in all manner of  forms, food, drinks, humans, friends, name it. Fight! fight till u get out of it. Keep going, for this journey is an important one, you must reach your destination. 
  3. Read motivational books. They will help lift your spirit.
  4. Read your Bible, there is strength in the word. That's what got me through. Still does.
  5. Eat your meals in small portions, at least 5 times a day. It will keep your engine going. A working engine generates heat, heat melts fat right?
  6. Drink as much water as you can. Remember this is cleansing week.
  7. If you like pepper soup, make it your best friend this week. Lol.
  8. If you are not peeing at least 5 times a day this week, you are doing something wrong. At this point you should be eliminating waste, salt and water from your body.

Exercises for today: In this order. (please go at your own pace, but not too slow)
  1. Warm up: 30 sec of jumping jacks and 30 sec of high knees.
  2. 100 squats (you can do this in sets of 4 with 20 reps each time)
  3. 40 seconds of high knees
  4. half squat with shadow boxing for 20 seconds (2 reps)
  5. 10 push ups
  6. Stretch for 2 mins.
  7. If you are using a workout dvd, do a 30 mins workout.

Kindly share your progress, how has it been dearies. Don't get tired o, nothing good comes easy. Remember the beautiful body you will be seeing in months to come. Take care and God bless.

Cheliz.

36 comments:

  1. Hmmmm, Cheliz,d temptation no be here o. My friend and and I just went out for lunch, she kept tempting me to have plantain with my beans but whosai,i refused nd insisted on my plain beans with veggies. It is not easy but my eyes is on the prize. I hav been peeing like a woman in her 9th month. Ehen, I 'laced' my green tea with cinnamon and honey nd it tasted so nice,tasted like iced tea. Thanks honey for d tips,it kips our spirit up nd makes d journey bearable. Thanks again.

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    1. Its not easy dear. I love your spirit. Keep it up. Keep experimenting with food, there r no limits. the more you do, the more fun it gets. Take care dear and thanks.

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  2. Felt lyk a junkie suffering frm withdrawal symptoms ystday, ate 10 bananas, 2 apples n #100 boiled groundnuts through breakfast n lunch by 7pm I was seeing stars oh! Succumbed to a small portion of rice. Started my day with a little bit of exercise n then a tiny portion of rice, this afternoon I had boiled plantain and steamed ugwu with smoked fish,tomatoes,pepper n onions. Chai! Cheliz it felt lyk I was eating steamed grass oh! Hopefully, fruits shud get me through dinner. I go sha continue, the Lord is our strength oh!

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    1. Wow! Efe, 10 bananas ke? that's too for 1 day o. Its like eating 5 whole plantains in a day. Lol! You felt too hungry because you didn't eat as often as you are supposed to. You should have up to 6 different meals in a day. That's like 6 different bowls of fruit salad for you if you are cleansing. Then again, stick with the cleansing fruits, the ones that contain more water and fibre. See now today you started with boiled plantain again. I think you should avoid bananas and plantains for some days biko. Also flavor your meals with spices, most spices are fat burners. The Lord is your strength dear. Take charge of your body. All the best.

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  3. I feel like giving myself a pat on the back cos I feel like I did excellently well today. Started my day with green tea and a cup of blended watermelon. I snacked on a handful of cashew nuts then had beans nd utazi leaves for lunch. Just had my dinner, a plate of dry fish pepper soup. I think I did well Cheliz or wat do u think?
    Nnenna.

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    1. Nnenna this sounds realy fab and fresh. But as long as u didnt starve in between, am fine. Lol. U go girl! What about water, how many liters did u have? Kudos!!

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  4. I don't realy know the number of liters o cos I don't know how to count that one o. Lol bt seriously doh, I know I hav been drinking enough.
    Nnenna

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    1. Ok. You should have atleast 8 glasses a day. Its all good. You did well. Keep it up.

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  5. I think I'm progressing well, the Lord is my strength. On day 1 I skipped breakfast, but lunched on 2 pieces of chicken, 2 gizzards and moimoi (overfed:) And then for dinner I had kale salad. But with all the water I drank, I was feeling bloated and peed all day long. Day 2 I started my juicing detox. Drinking green juice made with spinach, kale, parsley, beets, celery, cucumber, and carrots and apple to sweeten it. Yummy:( Today I'm treating myself to a sweet one with apple, lemon, ginger and carrots. In between I snack on nuts and fruits, banana preferred. But since you said to stay off banana and not starve, yesterday I ate greek salad with no cheese and very little dressing, and I’m drinking loads of water. Missed a day of exercise, but working out to firm and burn pilates. At the end of each day when I write in my journal, after writing about the complaints and excuses, I always end with writing how grateful I am that I survived each day and was able to take better care of my body, believing that I will win:) Grateful for the challenge Cheliz.
    Pat

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    1. Pat!! Wow! I love your juicing strategy. Ur on the right track dear. Your hard work will reward u soon. I also love that you are keeping a journal. Keep it up dear. I spy a winner ooo. Lol *big hug*

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    2. Cheliz dearie, d thing no easy oo. Anyways, Glory be to God we survived day 3. I had fruits, veg. Soup, green tea. 30 mins brisk walk. TX loads. Folakemi

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    3. Yes o Folakemi. Tomorrow is another day. Keep going and dont look back. All the best.

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  6. Cheliz dear. Good eveing. I tried 2day o. I started my day wit green tea,then had my cereal 4 breakfast. Had watermelon n 2 oranges at mid day. Supergetti 4 lunch den fresh fish pepper soup n agidi 4 dinner. Wil still take my green tea dis nite. Pls where can I get cinnamon ?

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    1. Hi sweet, nice one but, easy on the supergetti o. Dont go bloating urself with excess carbs. Always have ur carbs with plenty veggies. You can find cinnamon in shoprite. Check the spice section. Other big stores carry it too. Take care dear and all the best.

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  7. I brought my own green tea 4rm d store. Is like a lipton bag or can I prepare my own green tea ? If so pls tell me what n what I need 4 it. thank

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    1. Hi hi. Store bought green tea is d way to go. Make sure its PURE green tea WITHOUT caffeine. Take care.

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  8. I have been on fruits for 3days back to back. Trust me I feel great. The good news is that I hyped d shape up June thing n my whole office (almost 6 of us) r struggling for a coveted prize for d biggest loser. It's so much fun cos am now d weight loss expert in d office. I feel great cos even though am struggling wit my 78kg, I see I have encouraged others to join d healthy living wagon.
    Thanks Cheliz, I am eternally grateful. More ginger biko so I don't cut slack.
    @Zeebaby

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    1. Zeebaby, this 78kg has no hiding place, it must break by fire by force. Lol. Ur doing great my sis, pls keep preaching the news. God bless u real good. Thank you.

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  9. Started mine today but yesterday was something else. Usually not a fan of anything bread but while going home from work,wanted to get myself a plate of moi-moi when I saw this beautiful looking coconut bread..oh lawd! I left the moi-moi I went for,bought the bread and told myself I'd start "proper" today. Thank God I started mine today. Had watermelon for breakfast,more water melon later in the day,had beans with plenty utazi leaves for lunch and pineapple for dinner. Hope I did good today? And yes,I drank(I think) more than 3L of water. Fina

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    1. Fina, the bread story made me laugh cus i can relate with it. No be small "beautiful looking bread" lol!! Yes, you did good today dear. Keep it up. All the best tmrw. You can do it!

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  10. I'm used to three meals so I did beans n cabbage for breakfast, one piece of chicken and green tea for lunch and Moimoi for dinner, groundnut for snacks. then 20mins exercise morning and night, I don't feel any different or lighter but I'll keep trying. I downloaded an app from BlackBerry App World, body buddy that's serves as a journal and calculates number if calories in every meal(even local ninja food), nuts and drinks, this helps a lot, you guys should try it. Cheliz,I discovered each nut of peanut has 4calories, a handful is about 50nuts, two handfuls about 100nuts, that's 400calories, more than what u find in moimoi or beans. Do u think it should be avoided? Kate

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    1. Hi Kate. U know pple lose weight at different levels. Some r fast some r slow. What amount of beans did u eat. Beans is healthy, but pple tend to over eat it just cus its healthy. Too much beans at a time will leave you bloated for hours cus it takes over 6hrs to fully digest. Thats why u need to accompany it with lots of greens to speed up the process. As for the nuts, I dont ever recommend more than a hand full for snacks. I personally eat 10 nuts at a time. I dont even do a hand full. But then, 200 calorie snack isnt bad. Nuts shouldnt be avoided, they form part of ur daily 5 and contain healthy oils for the body and skin. Thnks dear and take care.

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  11. Hi Cheliz Ruby, I didn't send in my pictures however I am on this Shape Up challenge with my sister. We both need to drop at least 10kg in 3 months…fingers crossed….lol. Monday- I had Soymilk and Kellogg's Whole grain Cheerios for breakfast, Watermelon and Pineapple for lunch and a serving spoon of Rice and Vegetable Sauce for dinner; had 3 bottles of water during the day. I have being peeing a lot; my boss asked me yesterday if all is well with me. I think I pee like 10 times during working hours...lol. Tuesday- I had Soymilk and Apple for Breakfast, skipped Lunch due to work load and Watermelon and Pineapple for dinner; same amount of water during the day. Wednesday- Breakfast- just a glass of Soymilk, Watermelon, Carrots and Apple for Lunch, 6 sticks of Cracker with a glass of Yoghurt for Dinner; 4 bottles of water during the day. Thursday- Breakfast was Green tea with honey and 2 slices of wheat bread with an egg, Lunch will be a cooking spoon of Rice with Vegetable sauce and Dinner will be Beans; had a bottle of water so far. We do an hour at the gym daily when we get back from work, didn't go yesterday though but did 500 skips and 3 sets of 20 squats at home. That’s my progress so far. I feel good every day after exercising and the gym instructor just has the best words to encourage us.

    Thanks for letting us share and your continuous kind words…
    xoxo

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    1. Yela , omg! Looks like u have it all together. My dear this is a great job uve done so far. U even do 1hr at d gym! Pls pls keep the pace up. Ur doing great. I can't wait to hear how many kgs u guys dropped this month. Hopenu have ur before and after fotos, will love to see them too. All the best sweets, remeber, dont look back, keep ur eyes on ur goal. Lol!

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    2. Yes, we do...will send them in after the challenge.

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  12. So I'm joining in on this plan tomorrow. Eating all I want today.... Yam, cake, biscuit, etc. From tomorrow its business all d way... I've never bn a slim person all my life.. But I'd take this challenge on... Seeing that I'm not in it alone is inspiring... Thanks for what ure doing. Keep motivating us. God bless u. Amanda

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    1. Hi Amanda, dont wound ya sef with yam and cake o. Lol. All the best deary and lets know how ur doing k. Thanks a bunch.

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  13. I had fruit n fibre for breakfast yesterday, cashew nuts for snacks, pineapple for lunch n rice n steamed ugwu n scent leaves for dinner. My sister looked at my plate n i quote " dis no be vegetable inside rice, dis na rice inside vegetable". That's how much veg I had with a fistful of rice. :) thanks for the words of encouragement, u iz the best!

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    1. Hi Tammy, luv u right back. Lol@ rice inside vegetable. Gbam! dats what you need to hear. Good job dear. Keep it up.

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  14. Cheliz, which kind of nuts are you referring to exactly please? groundnuts, walnuts or cashew nuts.

    Engee.

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    1. Hi Engee, too much of every nut isnt advised. Nuts are high in oils. 1 gnut is 5 calories, 1 cashew nut is 9 calories, 1 walnut is about 14 calories. So one shid go easy on them.

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  15. Pls can I add full cream milk to my fruit n fibre. Maybe one spoon. Den two spoons of skimm milk 4 it to be tasty. Pls naa. Sad Face

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    1. Chy baybe!!!! Lol. Onu uto! Dat full cream will leave you bloated naaa. But if u have skimmed milk why add full cream milk again? You just made me feel weak. :(

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  16. Hahahahahah Cheliz, this is my first time reading all these comments from the June challenge. Now I understand why you said a lot of people participated initially. I am just laughing here with these comments o. 1spoon of full cream milk and 4spoons of skimmed milk. lol. Even 4spoons of skimmed milk is even too much for someone on a weight loss journey biko. No be small thing o, sadface sure loves creamy cereal like me. But we have to learn to say no to a lot of things in this journey o. @ Efe, eating 10bananas a day actually reminds me of how I used to eat o. No wonder my weight wasn't shifting. We need portion control in all aspects of what we eat both fruits and food.

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    1. Follow me and see o my dear, lol. Portion control is key! Thanks a bunch.

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