YES ! I GOT IT

As i wrote on FACEBOOK, yesterday was a very important day for me.

It was THE DAY. It was the 3 rd post surgery visit to my surgeon. And I was waiting about something ..... To start to climb again .... It seems that the hard work i made paid.
The surgeon said me YES !!!!

I'm sooooooo happy !

And i have also an other good new : it seems that i loose weight. I weight in at lunch today and the result was : 68 kg and 300 g. So normally I weight in before breakfast in the morning. So if tomorrow the weight is thé same or less that means that the strategy we planned is working and that s a good thing.

See you tomorrow
Lucile



Sent from my iPhone

On the Go......

Today, I m on the go and visit my sport's doctor. The appointment is at 10.45am, it takes one hour with RER and Metro.

So for sure, I will not at home for lunch.

Then, I decided to eat on the go and shop some things at the shop in the city I'm at these time.

Have a look of my lunch....
It eat it, slowly under the sun (between big clouds), it was tasty, healthy and totally satisfying my appetite.... (I didn't eat breakfast this morning : I was absolutely not hungry.)
I ate for my lunch 3/4 of cottage cheese (it was a pack of 250g), the entire of Alfafa (50 g) and around 1/3 of baby carrots. And naturally with plenty of water ....

Simple, healthy and tasty meal on the go.....

Planning, planning and planning

When you have a goal, whatever it is, if you want to reach it, it is necessary to have a plan. 

Not a plan in your head, I speak about a written plan, to set your workouts around your existing schedule, and if necessary, eliminate some things who are not really important right now, and focus only about what is important.

So as I'm concerned I have to shred down few pounds and body fat.
What is good is : 
I exercise regularly, so it would be not a problem for me.
I can work hard or very hard to push myself outside my comfort zone, 
Most of the time I eat clean and well : during last year I re-learned to hear my body and all the signals it sends to avoid avoid overeating and bigging etc.........

So, when you set goal, the most important thing is to be honest with yourself and not deny what is just under you eyes.

So this week end was a good time for me to instropection and analyze what's wrong with what I do.

The answer is very easy :
I workout well,
I eat clean,
BUT, I tend to eat a little bit too much fat, not by bigging or eating junk food. No I noticed that is very easy to eat too much fat even if you do not want that.

I realized that when I made the Best Chocolate Zucchini Bread (Gluten free and Paleo). Just with a recipe's name like that, you just want to cook it. But I asked myself....... Yes it's a wonderful recipe, but as you know that 1gr of fat = 9 calories and when you know that there is in the recipe coconut oil, pecans, and almond flour....... you can figure out that a slice a this wonderful Zucchini Bread can weight a little bit too much in your plate.

To be sure, I used a very useful Calculator and you can ask about servings too.....

I choose to have 10 servings ....... Ooooops...... it's "only" 260 calories for one serving with a total of fat of 20 gr....... That means that only with this serving and without counting the rest of your plate you already  have the amount for your meal........... and more...........

So to avoid a so bad surprise (don't think that I didn't know that, but there is always a difference between to know and to realize/apply and take "conscious" about a fact) I decided as I did last year and until my shoulder surgery in January to plan and cook food for the week.

You can have below a sneak peak of what I planned :

 So from above to the last pictures we have :
Ratatouille (not the movie, but the Oh so French recipe),
Chocolate Zucchini Bread
Radishes
Picante Fritata
Leeks and Spinash leaves fritata
Mustard Chicken in "papillote"
Fish in "papillote"
Tofu sautes with green beans and red peppers
Peppers cutted in slices................

With this I can eat until Wenesday ......... Not so bad........ and it makes me gain some time when I'm in a rush......

It's a little step but important step........
Day by day, I improve my strategy and correct if needed........ and naturally re-start to write my meals and my workout...... It's one of the key in my case.

Until tomorrow (visit by sport's doctor.......)



 

You are what you are .........

.....and you are the only actor of what you want to be.....

All is said......
And if I write that today it is simply because between the Time I said and realized that and the Time I apply it it took me a while...... But where I ' m "lucky" it is I'm not thé only one.

Very recently, a friend of mine posted few pictures about herself where you CAN look that she transformed her body (i didn 't see under her clothes but pictures let think that she shredded few pounds since last october).

I smiled when I looked at her pictures .... Because until the last Time I meet her and we spoke about body, strenght training hard workout etc.... She always answered me that she doesn 't want "muscles" or to be a little bit muscular..... I gave her some advices regarding weight training and nutrition and explaining her that the only way she has to reduce body fat was to combine exercises with weight and a strong, healthy nutrition 80 % of thé Time . The only answer I have was : I don't want brainstorming ..... And that 's all.
I explained her that she is the only actor of her success depending on what she really wants.

Nobody is prophete in her on land......

To be continued tomorrow

Envoyé de mon iPhone

First Day of my New Goal

Hi,

As I told you yesterday, I started my new goal : subscribe and take part in the next Oxygen évent : win a cover model shoot.

If you want more details you CAN go there :
www.oxygenmag.com.au

And you click on the website on thé link "cover girls" and after click on "cover girls compétition 2013".

I know that i have to work a Big work but when you read about what they're looking for, i have all my chances.

Just below i applied this morning what i preached. Stop eating when you are just "satisfied" or thé rule of 80 % only.

To the next Time
Lucile

Still There...........

it's has been a while since the last time I posted something here.

But don't let figure out that I'm a lazy girl and just one of those who speaks more than she does..........

I almost finished "the Power of Less" from Leo Babauta. I really enjoy this book and even if when you read him, you just think, "God, that's so simple, why do not I have think about it before........" it's ok and if you follow his advices, it is really easy to apply.

The only thing is, at first, to clean up some places, because most of the time I'm crowded under things that I don't have the use or put here or there "in case of.........".

It makes me think too, about what I really want, what I really do not want, where I want to go...........

So much things, but at least I finally make a list of what I really want :

As I have already written it is :
Body transformation,
PN Nutrition Certification / Coaching,
Climbing.

and naturally I have to choose task for each :
As you know, I google my journeys on google calendar and  I 'm working on each every day.

The only problem is : Each time I decide to plan great/good thing on which I want to work on, Dear husband is always put some bugs in my plan. Trust me or not, but that's the truth.

So the last 2 weeks was very cahotic, between some week ends outside the house, (the last 2 week ends), and between appointments who change at the last minute, and with a mood with up and down.

You have to know that most of the time, when I'm so silent it's not a good thing.

So it is very hard, to follow your plan in this case, but because I'm determined, I decided that it would be as i want and with the results I want.

Sometimes, I struggle too with some doubt about my shoulder too, and it makes me so sad to not climb that it does not help me........... I have now 2 physiotherapists (because the first one has some things to do, so he decided to share his time with an other physiotherapist -a girl-). I've meet this girl and I can say you that she's not the most smile woman I have ever known and if you want some support and encouragements from her, you have to come back an other day. So in other words i have nothing to wait regarding her, but the only advantage she's got is that she does me work hard and have results.........
That's better than nothing, but sometimes a high five would be great from her.

I started too to search some great ressources regarding coaching and It seems that I could do a 15 days workshop with Les Mills. It gives you some great ressources and tools and the structure about laws.........

you can read more here (sorry it's in French, I do not find the english page)
http://www.fitness.fr/produit/produit.php?prod=ptt&type=18&famille=1 

and more here too :
http://www.fitness.fr/produit/produit.php?prod=pttm&type=18&famille=1 
http://www.fitness.fr/produit/produit.php?prod=ptc&type=18&famille=1 

and with some specializations like :
http://www.fitness.fr/produit/produit.php?prod=bootcamp&famille=1&type=19 
http://www.fitness.fr/produit/produit.php?prod=mincir&type=19&famille=1 

and other 2 more.

But don't think that I give up the fact to obtain my US certification as a personal trainer. I totally understand that workshop with Les Mills would be a great help to start, but it does not replace 3 to 6 months learning with a national orga nisation as NFPT or others. It is just an addition especially in the way to communicate with the client and to be closest as I can of what the client expect.
You can not invented that, you can learn by a workshop, and with your peer, with books....... So I take all the tools I can have to be able to propose and to give the best. I know that It would not all in one, and it would be step by step.

I realize too that I'm totally falling in love with climbing, I love climbing, I dream about boulders, difficulties, and about my trainer........... Yes I have to admit that we have so much things in common........... 

But because I decided to go ahead I plan and apply more and more and better and better what I decided to do. 

I started the phase 11 of LE even if I read on Facebook that some of my kaizen sisters directly started with phase 8 or 7........... So if you mean that it is better for me to start with phase 8 instead or an other phase (I wanna peak on the end of June) let me know.

I decided too to plan my meals and to write all what I eat in a notebook.
When I write I plan my meals it is not deciding at the last minute, but by using a software to have the best ratio between where I am with how I work out to where I want to go and my goal : fat loss.

So I think that I have enough write, and it must be a little be indigest........
Sorry for that.
I stop here right now. Next time I would give you some other news !!
Have a great week end !!

Lucile

The Power of Less or Setting goals

All is say in the title.
I'm currently reading the power of less from Leo Babauta. Or the art of limiting yourself by doing less but achieve more........ 

So because I'm one of this women who prefer live her dream than dream her live, it's time for me to lay the first stones.

I'm very eclectic woman. 
On one hand, I'm dedicated to sport, health, strengh training, running, read good books about strength training, nutrition and learn, achieve better body and results in,eat unprocessed food and back to the principles that my parents learned me (with some changes because they are a little bit rigid on that), love to work out in park and feel the wind on my face, hearing birds who are singing me their last beautiful song......... and on the other hand, I'm a yarn, knitter and crocheter addicted......... I love the process to who starts from choosing the pattern and the yarn and see your projects growing modified it and read some great books about this passion.

So during the day, it is a balance between my passion from sports etc, and craftsy activites and my family....... 
But I want to build more.

Because I think that I have so much to share in this area, and because I know that what I preach (especially in sports etc) works and that I love help people to find their inner strenght and to become "better" in their sport activities or to achieve their goal (most of the time : body transformation or losing weight or fat) and I love to help them throughout the process.

And naturally I would love to share my passions for knitting and crocheting too....... 

So all is said........
So for the next 12 months my goals would be :

- 200 % total recovery for my shoulder
- Take part in a climbing competition
- Take part in my first Spartan Sprint Race
- Achieve and pass my PN certification
- Sculpt my body as an artist (or the vision of what it is for me) : lose 9 to 10 % body fat and add lean muscle
- Put the first step on my conception of small group fitness class and about coaching other.
 As you can see, some of these goals are in total correlation and depending from  the other one.

Now, I now that I would work on short terms goals to achieve long term goals.
And to organize more and more my day and especially the time to go to bed, to wake up earlier and have more time just for me and for me.

I would speak about that next time,