Ally - The Results!!

Well, well, well, what have we here then? My results - yippee!

Firstly, I feel the need to provide some kind of disclaimer upfront, this is going to be wordy....! Pull up a comfy chair and get a cuppa. Ready? Then I'll begin. 

I'm not any good with excel so can't provide some amazing graphic to display my results - I think I'll just let the numbers do the talking.

 

Needless to say, I'm thrilled!!! I think it's worth highlightling a couple of aspects. Most people when they embark on a "get-fit" regime use weight as their only measure of success - this whole process has taught me how completely wrong that is! If you only looked at my weight loss you might think that not much has changed (4lbs in 5 weeks), but then you look at the rest of the measurements and you see that loads has changed! I'm most pleased about the significant changes to my body fat and fat mass. Loosing 3.1 kg (just under 7 lbs) of fat in 5 weeks is crazy!!

Let me put this in perspective for you - butter is mostly sold in 250g blocks, I've got rid of over 12 of these bad-boys from my body (and replaced some of it with muscle and active tissue).

My boobs, thighs and waist all shrunk by significant markers and I can see the difference, although I'm not sure how I feel about the boobs at the moment - I had to go and buy new bras!!
My bum increased by 1 cm which I'm actually pretty happy about, big butts are in, right?! I think it's actually not got bigger, just perter.

And how did I do this? Well, it's down to a commitment to a healthier version of me but also with the guidance of some fabulous people who really know what they're talking about - the Bikini Dream Team.

Pete (Physio) helped me really understand my body and why it works the way it does. Regular sessions with Pete ensured that I made steps towards completely changing my body shape without injury. I'm sure when I'm 80 I'll think of Pete and say a silent prayer! My posture has never been better.

Alex (Training) set a challenging interval work-out and took the time to individualise it for each of us. He kept me focused and made sure I pushed myself to do more each time. At the mid-way point he stepped up the work-out, and I thought I wouldn't be able to do it but you know what? I can. He knows how much to push to get results, genius!

Paul (Coach) made this process simple for me! How? I'm not really sure but he's amazing at what he does. We spent some time really establishing what my goals not only looked like but felt like. This image and feeling has stayed at the fore-front of my mind for the whole challenge, my motivation hasn't wavered. I feel like this has been achieved by "keeping it real" as well. I had Pizza Express (plus many other 'treats'), no sweat - I never panicked and thought I'd fail.

Doing this challenge with the other girls has been brilliant too, thanks for the support ladies!

Finally, the amazing Fi, without her none of this would have happened. Not only did she provide some fabulous ideas and support nutritionally (plus of course the yummy Fi-esli) she put together this whole team and challenge. I feel like I've been given knowledge and tools to use for life, and know that I will never go back, I feel too good!! Thank you for all the inspiration and encouragement gorgeous.

So what does the future look like? Well healthy, strong and...... green!

Love,

Ally xx

P.S. Before and after pics to follow...........woo hoo!

My results.....

So! I have been quiet for a couple of weeks as I have just completed 3 of the busiest weeks of my life!

Full time job, 2 musicals and the bikini challenge! A tough challenge indeed but I am pleased to say I managed all 4 and have results to show!

I met with Fiona on Monday for a weigh in and to take my body composition.... I don't know all the final numbers but I do know that I have lost 2% body fat and 7lbs!!! I have been stuck at 8.10/11st for sooooo long and now I am happy to announce that I am 8.4st!! I am SO happy.

I still have a long way to go and I haven't done as much exercise as Id have liked by my body is slimmer and bum much perter (boyfriend approval).

I will 100% be sticking to what I've been doing as I feel much better and when I did have a little slip up on dairy, the tummy pains confirmed my thoughts- we do not get on!

I am looking in to continuing sessions with Pete the physio, booking in with Alex the PT fortnightly and I shall munch on Fiona's Breakfast Mix until the day I die!

My fiancée has also been on the bikini diet (well speedo diet) and he has lost over a stone!! He hasn't had bread, potatoes, rice or anything 'bad' , except chocolate and has results to show. He previously spent many months in the gym trying to achieve the body he now has and it was all down to diet!

I am off on holiday on Friday so I shall post some bikini shots when I return.....

Thank you to the Bikini dream challenge team,  you have inspired me to get back on track!

Sam
x

Goals, No Bull & The Finale

So we're nearly there - less than a week to the finale! 
How are all our ladies doing against their goals?

As our ladies are discovering there's a HUGE difference in the way we are setting goals. For some goal setting has been a blow away experience - a profound realisation of the difference between unconsciously selling yourself short and going for what you really truly want and can have.

Coaching to give a true appreciation of the deeper meaning of 'realistic' & 'achievable' brings a perspective grounded in the reality of implications, actions and other things. This is where most people begin to discover their self-imposed unconscious limitations, which have been sabotaging them and preventing them getting what they really want.

These limitations are the underlying ideas or rules outside of conscious awareness that hold us back and weaken our resolve, obscuring our talents and possibilities. Examples might be: I'll never be slim, I'm not good enough, I'm not sporty, etc. The technical term for this is 'our own personal bullshit', the reasons and excuses we give ourselves for not doing what we could and have it the way we really want it... If you're not getting the results or experience you want, it's always good to have some help to sniff out self-imposed limitations. What are yours?

These limitations are neither true or false. They're just what we make them based on our experiences in life so far - and consequently they can be changed. It's surprising how quickly and easily that can happen and then the goal becomes almost a forgone conclusion. Motivation (and not the redbull kind) is effortless. Exercise becomes a pleasure, healthy eating a joy, weight loss fast and easy. It's like the goal cannot not happen - it has to be!

So now you know... That's why some people find certain things impossible, whilst for others "it's just the way I am". Of course different people's wants and needs are different. Roll on the weekend and let's see how our ladies have progressed!

Feel free to use the buttons below to share. To discover more go to www.performwell.co.uk now.

Paul
Paul the Performance Coach
info@performwell.co.uk
www.performwell.co.uk

(C) Paul Burden 2012 all rights reserved.

Helen - Into Week 3.....

OK, so week 2 whizzed quickly by...as I needed to rest, recharge and recoup after a busy spell.

Not that will change...as my busiest work period is NOW!

Meanwhile, I did the bikini workout on Saturday...and enjoyed it. I did it at home..as a practice run on my own, and using the Tabata Pro App that Alex recommended.  It kept me focused, and helped with my timing immensely - so thanks Alex for that!  With 8 cycles, 4 x times each, you soon build up a sweat and get the pulse moving faster!  Must be honest...by the end, the Burpees were painfully heavy, and I found the side plank lifts hard work.  I'm sure it will get easier!!!! right?

Saturday night I went out dancing - all very playful, fun and uplifting....after a couple of hours, I noticed my right knee hurting..and my body crying out to be stretched. So I found a quiet spot, and did some Yoga stretches to ease my body. Woke up Sunday morning with tight calfs and quads!! A hot salt water bath, Arnica oil and self massage did ease it...but I hobbled most of the day.

Anyhow, now that I did my practice run at home, I took myself to the gym this evening - eek!  I found the open gym, lots of handsome, fit men, rather daunting - and I felt self conscious. I tried to find a 'private' spot to workout. One of the PT's in the gym who did my Gym Intro session spotted me, and I openly said I was doing the workout, mentioned burpees, and that I felt self conscious.  He mentioned I could use the class studio space during quieter times, and also showed me the free basketball court downstairs - so I did my workout there.....and it was much more comfortable for me.

I then took myself back upstairs to stretch out and warm down.  I used the firm foam rollers that Alex recommended against my quads and oooowww!! that hurt....!

With regards to the diet, generally going really well. eating lots of fish and greens...though I confess I had a cake recently - birthdays, and mine is this Wednesday!

Amy wins the Miss England Bikini Competition!

We're half way through the bikini challenge and Amy is clearly doing well.

She's won the Miss England Bikini Challenge and has been enjoying a photo shoot with the same photographer who shoots for Kate Moss!

We're over the moon for Amy - remember you can vote for her too by texting MISSENGLAND38 to 63333.

Read more about Amy's exciting challenge at http://www.amy-willerton.com/diary.html.

Amy - Week 2

As the winner of the Beach Body round at Miss England my prize was a week long trip to Thailand to shoot with top celebrity photographer Alan Strutt. So lots of pressure for a top bod! 

Luckily because I had been doing the bikini programme for a week it meant I was already starting to feel much better about my figure (the key for me is to feel good about your body, when I feel that, I'm at the right weight). 

However of course the trip meant I would be breaking up my routine and have to go a week without the super muesli! I've never been a breakfast person but getting into the habit of it has made me love it.... So day one was airplane food, which of course I don't have a lot of control over, so just avoided the bread! 

Day 2 I arrived in Bangkok and then flew onto Phuket where we took a speedboat to Yao Noi, I was very lucky as the Six Senses resort we stayed in only served fresh and healthy foods which made it very easy for me to continue good eating habits! 

Because of our shooting schedule starting at 6am till 11am and then 12pm till 4pm  we only had time to eat twice a day - so a big brunch and dinner!

I found myself even after just one week  really craving my traditional "Fiseli" with fresh fruit - so I did my best with making an alternative to Fionas Secret and had a high fibre muesli (not wheat free!), with grapes, pineapple, and watermelon on top and a splash of black sesame milk (which is gorgeous!) 

I would be very hungry by 11am so I was also having an omelette with onions, peppers and tomatoes after my muesli ( making the most of having someone to cook it for me!)  And finally a nice cup of mixed fruit juice (orange, pineapple and watermelon)  I would be really full after this! But it kept me going till late in the evening so was probably worth the slight bloating! 

It was my first time to Thailand so I was determined to try all the local dishes at dinner - luckily their cuisine is really good for you so it didn't mess me up too much! (the 24 hour ice cream bar might have though!!) 

The Thai food I found so delicious and fresh that I bought a Thai cooking book to use for next weeks dishes. 

Exercise wise I wasn't very good this week due to early starts and major jetlag! But I found I was running around so much that by the end of week I definitely felt slimmer. 

Something worked for sure as on the day I left I was featured on Sports Illustrated's site as Lady of the Day! 

My Goals ( as agreed with Paul the Performance Coach) 

- down to 9st by the 12th June 

- make a habit of good posture 

- tone, slim and feel more confident about my legs

- cellulite free

- do some physical activity everyday 

Fiona's top tip #1: Avocados are handbag and bikini body friendly!

Good evening!

As the organiser of this challenge, I've stepped in a little late to talk to you about exactly what we're eating. Thanks for being patient!

Every single little final detail will be explored in my upcoming e-book that our Bikini Dream Team ladies are exploring in draft version, and in the meantime I can tell you this:

We're eating absolutely gorgeous real food.  We're real people with really busy lifestyles, varying challenges - and above all, very little time.  At the same time we're making the necessary space for food preparation, exercise and mindful eating that is crucial to sustaining our evolving bikini bodies for good.

All of the girls on the challenge are realising that taking just an hour out of their day for exercise, food sourcing, preparation and cooking is doing marvellous things to their physiques.  Chewing food properly and eating in a relaxed manner is another powerful revelation - all of a sudden emotional eating (even around period time) is flying out of the window  Our portion sizes are in control, and occasionally we are treating ourselves to what we decide that we truly want ... and making a big ritual of it.  The rest of the time we're satisfied with all of the tasty and healthy options that are on offer.

The truth is, you can make any recipe a healthy one - you just need to follow my suggestions and apply a little of your own style to make it a truly satisfying experience.  For example, our lovely Amy Willerton (winner of the Miss England Bikini Challenge - woo hoo!) knows that eating in restaurants can be perfectly healthy if you know what to order and practice doing so.  She now makes a rule of ordering a fillet of fish or chicken (and occasionally steak) alongside a generous portion of "anything green".

Some of the top shopping list recommendations from my book include:  hazelnut and almond milk with my "Fiseli" breakfast mix (instead of cows milk), eggs, avocados, watercress, spinach, rocket, lemons, lean chicken and turkey meats (instead of beef for chillis and bolognaises), salmon, tuna and mackerel, quinoa instead of cous cous, sweet potatoes (instead of white potatoes), porridge oats, nuts and seeds, and low GI fruit such as apples and dark berries.  Top herbs and spices include cinnamon, ginger, garlic, tumeric, cumin, coriander, basil, thyme, oregano and black pepper.

Top Snack Tip #1 - Avocados are both portable and bikini body friendly!

For a satisfying snack that every cell in your body will love, mash half an avocado with fresh lemon juice (which stops it going brown) and ground cumin, and spread over a pumpkin seed and oat ryvita crispbread.  Top with a generous twist of black pepper.  Yum!

So why are avocados, which are relatively high in fat, good for us?  Well the answer has to do with what type of fat they contain.  Basically they have a type of fat that is really friendly to cell membranes which helps them function better -- and that supports a healthy metabolism, detoxification process and all-round general function.  So treat yourself to an avocado today!

Week one complete!

So, week one has come to an end and I feel great. I have lost 5lbs roughly and that's weighing at the end of the day although my weight can go up and down a lot, I haven't been this light for ages yipeeeee! I made a spag Bol on Friday night with wheat free pasta and quorn but didn't realise quorn mince has gluten in :-( As a result I had stabbing pains in my tummy so next time I'll use a turkey mince.

I have been trying to avoid all dairy, wheat and gluten and so far so good except last nights blip! I am feeling less bloated and have less discomfort after eating so clearly they do not agree with me. Yesterday I went to calcot manor spa with my bf for a relaxation day but he still made me go to the gym! I did lots of stretching and floor exercises as well as free weights- I forgot my trainers so no machine work. After that we did some swimming and spent nearly an hour in the outdoor hot tub before enjoying a much needed deep tissue massage!

Sunday has been busy, rehearsing all day for 2 separate showed so I filled up on muesli and loads of berries plus a soya hot chocolate. There has been a lot of interest from my show friends about this challenge and lots are keen to try it out. I let a couple of the girls try my muesli and they LOVED it...asking when is on sale!

Tonight I am making roast chicken with loads of vege and sweet potato as a treat. Yummy :-))) No exercise today except the dancing in rehearsals but tomorrow it's back to the bikini workout. Sam, X

Goals - The First Step Towards the Finish Line

So the girls are off to a great start deciding on their goals for the programme. Goal setting is about more than just motivation. It's about motivation, energy and other unconscious resources to enable consistent action. It's also about enjoyment and intrinsic personal reward in taking the actions that count.

Without goals what you end up with can be less than predictable. In contrast when your goals are set in such a way as to create these internal resources then achievement becomes predictable. In fact set your goals really well and it's almost like it's easier to achieve outstanding goals than not achieve them - you can't not!

Over the next few days I'll be working with the girls to help them refine their goals. First up is Amy this evening... We'll keep you posted!

Paul Burden MSc.
Personal Performance Coach
0117 381 2991
info@performwell.co.uk

Sam - the pictures!

So....I've been thinking about my goals and where I want my body to be. Summer 2010 was my my happiest and I thought I'd post a few pictures from that time as I reminder to myself for this challenge.

I came 2nd in a bikini competition out of thousands of applicants and worked hard to get my body into shape. Since then I half half trained but have a loooong way to go to get back there-thank god for the bikini challenge dream team :-)))

I am also posting a picture of me now(blue bikini) and it's not pretty (well to me!).

Today I started the day with muesli and a green tea and had soup for lunch. This evening we have friends over and I've decided to go all Lebanese with chicken marinating, yummy salads, sweet potato chips and aubergine.

Back to work tomorrow which is where the test comes, as Ally said in today's blog it's all about preperation so that you don't risk eating badly! my muesli is weighed and in a pot ready and I'll take salad from tonight for lunch :-)

Sam

x

It's goal setting day!

Paul the Performance Coach has written some simple and easy-to-follow guidelines for setting and achieving your goals, which is the most important part of the programme.  Goal-setting is crucial if you want to be sure of where you are heading, and to then be able to properly assess whether you have got there.


With their original aims, physiotherapy assessements and body composition results our lovely ladies are now perfectly poised to write specific, meaningful, realistic and achievable goals.


For more information on Goal Setting and Motivation, please keep visiting www.performwell.co.uk.  An e-book with heaps of tips like these will also be available shortly.