Fat to Fit in 14 days

From following my tight fitness schedule, being motivated and letting nothing get in the way I was able to reduce my weight but most importantly change my body shape and image for the better in 14 days.

Please see the two pictures below – they are from August 2016 and 14 days apart.

Photo 1 06/10/2016: Drinking for 7 days straight, minimal exercise and eating anything and everything whenever I like.

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As you can see, I am what you would call squishy, you can see I have no definition. You can see that my belly and legs are soft and bumpy – this is due to the excess fat and probably water retention from too much salt intake. I put on a lot of weight on my face as well so it is a lot rounder than it is today.

Photo 2 20/10/2016: No/minimal alcohol, no carbs, regular 5 days a week exercise pattern.

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I still do not have any muscle definition and I am by no means the picture of fitness here but there is a dramatic difference. My waist is a lot more defined and narrower. Less bloating and no wrinkly skin. I still have big legs but this takes a lot of time and effort and cannot be significantly reduced within this time period. This is simply work in progress to inspire.

In order to find out how I achieved this change so  quickly and in detail follow my up and coming blog posts.

If you have any particular questions please feel free to leave a comment and I can feature for question in a post.

Instagram @Keziakco

xxx

From Fat to Fit in 15 Days

Following on from yesterday’s blog post, I just want to show you what is achievable when you put your mind to it. In 15 days I was able to loose some weight but most importantly change my body image, size and appearance within this short time.

Please see images below:

Photo 1 06/08/2016: Drinking alcohol frequently, eating everything I enjoy (you name it), and no/minimal exercise.

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As you can see, my body is squishy and undefined. You can see the bumpy skin on my belly which is simply fat squished up. This prevents you from having smooth tight skin. I am also very bloated from water retention due to intake of excess salt. I don’t have must waist definition and my posture isn’t fantastic either.

Photo 2 20/08/2016: 5 days a week exercise, drinking 2 litres of water a day, no/ minimal carbs consumed, no/minimal alcohol consumed and lots of sleep.

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This image is by no means the picture of perfection but shows a significant difference and excellent work in progress for 15 days. There is a lot more waist definition giving my body a proper hour glass shape. My skin is smooth, no water retention and wrinkly bumpy skin. No proper definition as of yet but this is work in progress and very early on in the weight-loss journey.

I hope this is some fitspiration for you all!

Instagram – @Keziakco

xxx

Motivation

Motivation is key when starting your fitness journey. In my opinion no one can loose weight or achieve that beach body if they are not really motivated to do so. This doesn’t mean flicking through a magazine and wishing and hoping that one day you will look like that fitness model. It means finding that inner strength to make a huge change in your life and follow it through day in and day out.

I believe you have to really want it in order to achieve it and most people who try and fail simply think they want it. I don’t believe that these people want it that much if they give up. If your child was in a burning building would you think ‘oh I might get burnt, better not go and rescue him’? No you would not, you would run in there and risk everything, probably get burnt on the way, but you want to save him so badly you would risk everything to do so, no matter what. This is quite a dramatic example but I feel you need to have a similar mindset to achieve, and I think this is the same with anything in life.

motivation

At the start of my weightloss journey, motivation was harder than it is today. This is because at the start you don’t have any results to motivate you. You are simply believing and hoping that you or someone else will notice a difference after all the hard work you have put in.

I used to diet here and there, eventually giving up or having too many cheat meals to see any difference and so lost motivation on many occasions. What really pushed me was looking at a very unflattering photo of myself whilst on holiday. I was in Madrid, 42 degrees, in a beautiful rooftop hotel pool with stunning scenery. My friend took a photo of me and I was quite appalled by what I saw.  When I saw that I was larger than I had ever been before I was not happy at all, I knew I had to make a change and most importantly I knew that I would do whatever it takes.

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It is important to realise what might be unacceptable for you may be someone else’s goal. We all have different shapes, sizes, metabolisms and standards for ourselves and it is really important to celebrate each step along your journey to fitness.

Once you start to see results it can almost be addictive. One of my most motivational moments was at work. I used to get a coffee in Costa every morning from the same lady and one day she came over to my table to ask what on earth it was that I was doing as she could not believe how much weight I had lost. This really inspired me to carry on and I felt a great accomplishment with my efforts made.

They say that:

  • Stage 1: You notice some results
  • Stage 2: Your close friends and family notice some results
  • Stage 3: Random people who see you every day start to notice

Reaching stage three is a fantastic feeling! So don’t give up!

I also am a strong believer in the saying ‘do something for 3 months and it becomes a habit’. This is true in any routine you have, work, gym, a new class, studying, etc. If you do the same thing over and over again for three months, you no longer find it a strain. That’s not to say you will be skipping to the gym but it won’t be as dire as you may have thought before. This is also true for you muscles and metabolism. If you are burning and working your body and becoming fitter and leaner you are less likely to bounce back into that sluggish, squishy person you once were. Practise makes perfect.

I hope this was a bit of thinspiration for you all.

Stay motivated!

Instagram @keziakco

xxx

My Favourite Dinner

Tonight I had my favourite, smoked salmon, scrambled eggs and avocado.

  • 2 slices of smoked salmon
  • 1 avodcado
  • 2 eggs scrambled (only one egg yolk)

This meal equates to

  • 37g of protein
  • 12g of carbs
  • 40g of fat (good fats)
  • 36% of daily vitamin C

This is quite honestly the quickest, simplest, and most satisfying dinner I can recommend. Prep time is about 5 minutes and then dinner is served.

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I used https://www.myfitnesspal.com to calculate this. I used to use this website daily to calculate my macros and make sure I’m on track for the day / week. I now pretty much know what I should and shouldn’t be eating the quantities to consume so I use the app a little less often now. I highly recommend it if you are just starting your healthy journey.

You’re probably thinking, that is a lot of fat, shouldn’t we stay away from fat? That is completely wrong, especially if you are on a low carb diet. I would recommend learning about your fats before you start meal planning as I am not suggesting you go away and enjoy cheese fondue every night. The types of fat we should be consuming is UNSATURATED fat and they come in two categories – polyunsaturated and monounsaturated. This is because the body can break down these fats easily and they don’t sit there and contribute to our waist lines. I won’t go on and bore you as to how and why (being the Biology graduate that I am) but instead here is a list of fatty foods that we should be consuming within moderation:

  • Nuts
  • Avocado
  • Nut butters
  • Olives
  • Olives oil
  • Flaxseed
  • Salmon
  • Tuna
  • Dark chocolate
  • Tofu
  • Seeds
  • Edamame
  • Chia seeds
  • Eggs
  • Lean grass feed beef and pork
  • Milk
  • Yogurt

The trick is to educate yourself on food and then you can’t be mislead by the advertising campaigns. The truth is too much of anything is unhealthy, just as nothing of something isn’t very healthy (with most things).

Instagram Keziakco xxx

 

 

 

 

 

Healthy Dining at Ethos

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By recommendation, I went to this lovely little eatery in the centre of Fitzrovia. As you can see from the photograph, it was so delicious that I didn’t have time to take a picture until half way through the food.

This is a delightful vegetarian, pay by weight restaurant. As you enter you are seated by waiters and then you go and select your food, buffet style. There is loads to choose from and you just fill up your plate accordingly. I don’t know about you, but I get a bit over excited by lots of choice so I went all out and took a bit of everything.

All the food tasted very fresh and flavoursome. I particularly enjoyed the halloumi cheese bites (not too many of these as you need to be careful of your fat intake). My entire plate of fresh meat-free food cost under £20 and included a fresh, natural and no added sugar water melon juice drink.

On leaving I felt full, satisfied and guilt free. I definitely recommend a visit and you can check them out here http://www.ethosfoods.com You simply cannot go wrong!

Insta Keziakco

xxx

 

Sunday’s we do yoga

Today I decided to try something different and signed up for a hot bikram yoga class. I chose http://sohotbikramyoga.co.uk as it is conveniently located in Central London and the class length is 90 minutes.

My Experience:

In order to join a class no booking is required but instead you need to buy credits. My friend purchased two single class credits at £20 each but in order to share these the other  person must also create an account. It is necessary to bring ID with you on your first class, have a photograph taken and arrive at least 30 minutes before the class starts. I think for someone like myself, just coming along for the experience it is quite a lengthy process, also no one asked me if I had any injuries or illnesses and why I had chosen to come in the first place. Instructions are found on the website that you should consume 2 litres of water prior to the class and give at least two hours between eating and the start time.

The room itself was 41 degrees C and 40% humidity and on arrival it doesn’t seem to hot. We started off with a breathing exercise and after about 2-3 minutes you realise how hot it really is. As mentioned by the instructor, the first few classes you do you need to focus on the movements and the sequence and you will not be able to really focus on the movements and let your mind go. Over the next 45 minutes I found this to be very true. We did many different poses, each set we did twice and it was very very hot. Mid way through whilst doing the warrior pose, you can actually hear the sweat dripping off people like rain in the silent room. After 60 minutes standing up we had the final 30 minutes doing floor work. This was by no means any easier than the previous. When this came to an end we had 10 minutes relaxation before the next class arrived. At this point I was extremely red faced, hot and sweaty.

Reflecting on my experience, I would go again as I feel very clean. I feel like all the toxins in my body have come out through the sweat and my skin feels softer and smoother. As I go to the gym a lot, yoga is necessary to increase my flexibility. I would like to try 4-5 sessions to see if I see any progress. I also feel that moving in these conditions improves your breathing and heart rate and will most likely improve your endurance levels in the gym under normal conditions. Unfortunately, once you have paid for one session you cannot sign up for the £40 21 day trial and this would probably prompt me to sign up for a trial elsewhere now that I have given it a go.

The day before the class I purchased some new sports wear to accommodate for the heat and thank god I did. I bought an outfit from Pink Soda Sport and I could not have been more grateful that I did. The materials were breathable, light and sweat absorbent which is exactly what I needed. Not to mention they are very sport chic. I highly recommend if you do hot yoga or any high intensity sporting activities where you sweat buckets. From a distance no one would actually be able to tell your sweating as the material doesn’t show it at all.

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Top and Sports bra – £30

Shorts – £18

Instagram Keziakco

xxx

Lunch

I eat a wide variety of foods for lunch, depending on my mood and what my activity level will be for that day. After breakfast I really restrict the amount of carbs I eat and I usually don’t have any at all for the rest of the day. Saying that, if your body is craving carbs you should eat some, especially if on a workout day or the day after an intense session. If I really crave carbs I will have either a jacket potato or sweet potato pieces to go with my salad.

Normally I make a salad to take to work accompanied by a greek yogurt as this quick, easy and filling. Today I have a greek salad with tuna:

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Ingredients:

  • Half a red onion
  • Small can of tuna in sun flower oil
  • quarter of a cucumber
  • 8 cherry tomatoes
  • 8 green olives
  • Chia seeds
  • Feta cheese
  • Half a lemon squeezed
  • 2 tablespoons of balsamic vinegar
  • 1 tablespoon of extra virgin olive oil
  • Salt to taste

Washed down with a glass of vitamin C.

I always have Total Greek Yogurt by Fage as after doing my research I have found that it contains the least amount of sugar and also has the filling thick and creamy taste. I usually don’t go for the 0% fat yogurts as they often contain more sugar. If you are going to do a low carb diet you cannot cut out all of the fat and it is important to consume healthy fats to keep yourself healthy.

Please take care when selecting yogurts as most of the advertising leads you to believe they are a healthy option. Research has shown that some Muller yogurts contain almost 18.4 g of sugar per little pot which is more than 3 chocolate digestive biscuits. They are not the only offenders, with Yeo Valley yogurts containing 14.3 g and Active containing up to 13.3 g.

I always say that it is best to make a conscious decision to have a ‘cheat day’ by going all out and having that cake or pizza rather than consuming the equivalent unknowingly. This is why it is so important to eat food with limited ingredients inside. Usually the less ingredients in the product the better it is for you, and the more control you have over what you are consuming.

Instagram – Keziakco

xxx

Breakfast

It is widely said that, ‘breakfast is the most important meal of the day’. This is actually not entirely true as it has not been scientifically proven. All meals are equally as important as each other and from my own experience it doesn’t matter what order you eat them in or what time you eat them.
I never skip breakfast as I need that boost to get me up for work in the morning and start my day with a positive attitude.

I religiously have a smoothy every morning that consists of:

  • 1 handful of spinach
  • 1 tea spoon of chia seeds
  • 1 handful of berries
  • 1 medium banana
  • 200ml almond milk or enough to be smooth
  • 1 25g scoop banana Phd protein powder (body sculpt).

or//

  • 1 25 ml scoop chocolate Phd protein powder (body sculpt)
  • 1 handful of spinach
  • 1 medium banana.

In order to get the best nutritional value from each meal it is best to add in individual ingredients in their natural form in order to create a healthy delicious meal. After tracking my macros on https://www.myfitnesspal.com religiously I found it extremely difficult to hit my protein guideline so decided to incorporate protein powder to my diet.

It is vital to have a clear understanding of what you are putting into your body so I did some research on different proteins and found Phd suited my needs the best. Normally as a first time buyer there are great deals and if you keep buying you get to build up points https://www.phd-supplements.com

Here is an explanation on some of the ingredients that are found in Phd that you may not be familiar with:

  • Waxy barley flour – This is a carbohydrate used to replace glycogen during workouts. It is very common in sports supplements.
  • Guar gum – This is a thickener and should not be consumed in large amounts. The tiny amount within Phd should cause no harm and is linked with curing constipation, normalise cholesterol, and helps you feel fuller for longer.
  • Conjugated linoleic acid powder – also know as CLA’s they are dietary supplements that have anti cancer properties as well as great weight loss benefits.

Breakfast is my favourite meal of the day and I thoroughly enjoy my smoothie each morning. I am not suggesting that you should have the same every day like I do but I am a creature of habit and this is what I enjoy. You can have it on the go in the car to work, or enjoy at home. It only take 5 minutes to make which is great for those of us who have to rush in the mornings. I always feel satisfied and never feel the urge to snack before lunch.

Instagram Keziakco

xx

Kezia Fit Co.

My favourite fitness quote is ‘making excuses burns zero calories per hour’. We talk ourselves out of so much per day, complain about results we are not seeing and things we aren’t achieving  but in the grand scheme of things what are we doing about it?

Many of us believe we are trying and some of us genuinely are putting in the effort, but if we don’t see results, how can we expect to achieve something if we aren’t making any changes? I meet people every day who are constantly on some kind of diet or on crazy fitness schedule but why put yourself through it if you are unable to maintain it? Everyone is probably sick of hearing this but health and fitness is a lifestyle and there is no quick fix.

I am not an expert on health and fitness by any means but I went through a life changing health issue that changed my views completely. I was one of those people who had never stepped foot in the gym and I looked pretty good for it. I never thought about what I ate and drank, calorie counting was non existent for me, people who worried about what they ate were boring and in my opinion people who were overweight were simply greedy.

Early 2015 I had come back from travelling and had rapidly put on weight, I believe it was 3 stone in a very short amount of time. I wasn’t concerned because I thought this was due to over indulging and enjoying the local delicacies a little bit too often. I thought that since I have never been over weight that this weight would simply drop off when I got back into the swing of normal life but I was very wrong.

My mother encouraged me to go to the doctor to ensure that this was just weight gain due to travelling (as this is very common). I did multiple tests and discovered I had an extremely over active thyroid otherwise known as hyperthyroidism. I cannot remember the exact levels of the different hormones but I recall the doctor saying normal people have a thyroid level of 20 and mine was at 70. He went on to say that he was shocked that I was still carrying on with life as normal and referred me to a specialist.

After being in bed for a month unable to exercise due to constant exhaustion, eating huge amounts of food, and on 40mg Carbimizole and Beta Blockers for my heart I can confirm I was in the overweight catagory. I was extremely down about this and for the first time felt completely out of control of my body. I just wanted to go back to my normal size but the doctor had said that due to my heart rate I should not do any intense cardio. It’s funny what they say, but you always want what you can’t have. For some reason I suddenly felt really down by the fact that I couldn’t go to the gym, even though I never went in the first place. I was dying to exercise and get back to normal.

After my heart rate had decreased, I signed up for the gym. I tried numerous exercise regimes and fad diets. I used so much energy and didn’t achieve much at all. I used apps, calorie counting, eating hardly anything, and constantly counting my steps. I lost some weight and rapidly put it back on again as all of this was not possible to maintain.

In order to loose weight and how I achieved it is by going back to the basics. You have to take the food from its natural source and combine it in a healthy way. If you are not familiar with every ingredient in the food, do not eat it. To gain control of your body you need to know exactly what you are putting in it.

This blog is on how I got back to normal and achieved more than I thought was possible. Every day I am learning from experience, through friends and family and fitness experts.

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