8 Habits Of Highly Healthy People

  1. Routine:

I cannot stress how important having a routine is. It can seem boring when looking in from the outside but this structure is set up for success and reduces the chances of failure. Eventually this will become habit and you won’t need to think about what’s next. Having a routine makes a healthy and fit lifestyle easy to accomplish.

When starting out, you may have lots of plans for you new lifestyle. I would recommend that you don’t completely change your life over night but instead incorporate little changes day by day or week by week.

As I always say, if you stick to something for a month, day in day out, you won’t ever have to think about it again. It will become normal and a habit – GOALS.

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2. Go outside

Sometime we have lazy days, we are all guilty of it. Make sure you always spend at least 30 minutes actively walking outside. When possible always walk, take the stairs etc to try and get in those recommended 10,000 steps. Pop to the shops, walk instead of drive, walk that extra bus stop down, offer to take the dog for a walk or even better – go for a run, just do whatever it takes.

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3. Drink Water

This is my biggest struggle. Unless I’m working out and actually REALLY thirsty I tend to forget all about water. Try and drink at least 2 liters of water per day. Remember if you add this to your routine it should be easy in a few weeks.

Drinking water helps you to increase energy to keep you on top form throughout the day. This will help you to maintain your focus on your daily goals.

It gets rid of all those toxins that we come in to contact with giving you clear, fresh beautiful skin and boosts your immune system.

There are so many other benefits as well including;

  • weightloss
  • Mood boost
  • Headache cure
  • Save money (water is free)

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4. Balanced Diet (but don’t believe in dieting)

Never start a diet that isn’t sustainable. You will need to change your diet but this is a change you have to make that will last forever. This eliminates all fad diets, short term low calorie diets or anything of the sort. You need to find a diet that incorporates all the healthy food groups so you don’t loose out on any key nutrients.

You need to limit the sugar and the carbohydrates and increase the protein to promote muscle and decrease body fat.

Please don’t cut out any food groups as this is not sustainable for the future.

If people ask me what diet I’m on or what I do the answer is is that I’m not on a diet I just eat healthily. I still eat naughty food now and again, no ones perfect and it tastes good 😉

Remember diet is DIE with a T.

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5.  Get enough sleep

Going back to point one, routine, you really should have a regular bedtime. Your body craves consistency so schedule bedtime like you would other important things you do.

When you are sleep deprived you are unable to focus and this prevents you from performing your daily duties well. This also affects your mood and can make your day a worse than it should be.

With enough sleep you will look so much better, your skin can clear up, your happy and a delight to be around.

Sleep and metabolism are controlled by the same area of the brain. Those of you who are starting your weight-loss journey should ensure that they up their rest as well. This will help speed up results.

For adults the recommend amount of sleep you should get is between 7 – 9 hours daily. Saying that, science has shown that more than 9 hours of sleep on a regular basis increases the risk of diabetes, stroke, heart disease and even death so don’t get carried away.

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6. Look on the bright side

When you are positive it attracts positive things. Meditate, drink water, be happy. Only you are in control of how you think and feel, no one else. When you think positively about things you reduce stress and are more likely to achieve your goals – a healthy fit life.

If your feeling really down make a gratitude list. List 10 things you are truly grateful for each day. This can change on how you reflect on your day/ life.

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7.  Meal Prep

I am a big supporter of meal prep as it makes keeping on track and saying healthy a lot easily. Its quite tricky finding something healthy to eat out and about on the go and when you get really hungry its easy to fall in to the trap of buying something unhealthy. We’ve all been there and done it but if you have a tasty prepared meal to hand its much harder to get tempted.

When you eat regularly and often this cuts cravings and keeps you full and satisfied for longer. Not to mention the amount of money you can save. Eating out every day at work can rack up a serious bill at the end of the month.

Joe Wicks Lean in 15 books are a good source for finding easy meal prep options – I’m a big fan. You can find them on Amazon.

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8. No Excuses

If I can do it, you can do it. No excuses, be strong and stay motivated.

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The benefits of boxing

After hearing that the Victoria’s Secret Models go boxing to keep fit that was enough inspiration for me to find out more.

Top celebrities including Khloe Kardashian, Gigi Hadid, Joan Smalls and Adriana Lima are regular boxers. This keeps them in great condition and gives them confidence within self defense.

The top benefits of boxing are:

  • Burning as much as 500 calories within one session
  • Muscle toning
  • Increase bone strength
  • Increase cardiovascular fitness
  • Improve muscle endurance
  • Improve core stability
  • Improve strength
  • Great stress relief
  • Full body workout

It is often thought of as an activity exclusively for men but it benefits women just as much and is increasingly becoming more popular among females.

Women often have difficulty in getting rid of that last bit of belly fat. Many women spend ages in the gym trying to get that flat stomach but struggle endlessly. Boxing help this immensely and allows you to ditch those sit ups. You burn a lot more calories in the belly area during a boxing session than with an isolated abs workout.

For my first ever boxing session I went to KOBOX City where fight club meets night club. This is slightly different from the usual boxing class as it is held in the darkened room with flashing lights and loud music (just like a club). It also doesn’t involve any actual boxing between two people, its just you and the punch bag. This is far more up my street as I actually having to fight with someone would have put me off and to be honest I don’t find it very lady like.

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We booked before online, you must sign up and make an account we booked the two classes for £25. It was a very quick and simple sign up process. On arrival we signed in and were asked if we would like to purchase a protein shake for the end of the class. I chose a coconut bounty one costing £5. The receptionist takes your order so that it is ready and prepared by the time your class ends so you don’t have to wait around. I found this very thoughtful of peoples busy lifestyles.

When you make your way downstairs you are offered wraps for free and directed to the changing rooms. Here you have access to fresh towels, hair spray, dry shampoo, blow dryer, straighteners etc very good facilities and equipment which means you don’t need to bring a massive bag with all your getting ready essentials for after the class.

As I was new I was invited in 5 minutes before to run through the names of the moves and a bit about what to expect. There are six rounds over 50 minutes and each one involves punch bag work and strength training combined.  .

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The music was really good, all new R&B and Hip Hop, felt like I was in Libertine haha.

It was a really good workout and I was lucky that there were only 6 people in the class. This meant the instructor had plenty of time to correct me and assist me (as it was my first time). I still have one more class and I am really looking forward to going back again. It was a tough workout but no where near as bad as I had anticipated.

Pricing for packages can be found here – https://www.koboxlondon.com/reserve/index.cfm?action=Reserve.viewSeries

I bought my gym outfit from Only really good quality endurance sports wear and I cannot fault them. Excellent quality sweat proof material. The colors don’t fade after countless washes and they are very easy to move in.

Sports bra – £18

Leggings – £42

Instagram – @keziakco

xxx

 

All Inclusive Holidays and your Diet

Whether you are an avid gym goer or not, most of us make a special effort before we go on holiday. We wait all year for those few weeks off we get and we want to look our best and at the same time thoroughly enjoy ourselves.

Now if you are the same as me, nice food (the naughty food) is part of thoroughly enjoying yourself but you need to be careful, especially in the all inclusive. In these hotels there is no need to think about what you have eaten or what you plan to eat and drink for that day as everything is unlimited.  You always see these typical tourists with plates piled so high that it is almost unimaginable that they could eat it all, unfortunately I have witnessed that it is indeed possible.

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I’m by no means suggesting that you shouldn’t eat anything tasty and off you plan whilst away but please do it within reason. You have worked so hard to achieve this holiday body and are probably feeling fantastic when on the beach and in all you holiday outfits so don’t ruin it now.

What I do:

I often miss breakfast everyday as I honestly cannot wake up on time and anyone who knows me well knows that I love my sleep and a nap. I don’t think it’s a proper holiday if I don’t get to have a daily nap.

First meal of the day is lunch – I usually have a healthy selection of the salads and any meats from the grill and any sauces available. I often finish with a nice plate full of fruits. Diet coke or water to drink.

For dinner I have the same as lunch (maybe a slice of bread if needed)

When I go on holiday I have alcohol in the evenings nearly every night (not ideal I know, but realistic) and for snacks I usually eat crisps (my guilty pleasure). What is a holiday if you don’t lie on the bed after a day of sunbathing eating Lays ey?

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Normally on the last day of the holiday I will go absolutely all out, because I’ve earned it. This involves no holding back and eating exactly what I want and like. You would have noticed from the rest of my blog I do not promote weekly cheat days or meals but this is ok once or twice a year.

Happy holidays

me

Instagram @keziakco

xxx

 

 

Mood and Diet

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I haven’t written a blog for a month but I am back now with a new topic – How our mood can effect our diets, mainly focusing on stress and anxiety.

Whatever life we lead, we will at some point suffer from stress. This effects peoples diets in one of two ways:

  1.  You comfort eat or eat your pain away. When taken to the extreme this is classified as an eating disorder and actually a psychiatric condition.
  2. You don’t eat or under eat. Anorexia is the extreme in this case and a well known eating disorder.

Both 1 and 2 have serious effects on your diet whether they are extreme cases or not. Most people would assume that 1 is far worse than 2 (when thinking about your weight) but that is not necessarily true.

When you are in a good mood you often feel motivated and unstoppable. The more you do the more you can do. You see results, you’re excited to get back to the gym and push yourself. It is a positive cycle, you push yourself to do good and so you achieve good.

When you are in a bad mood you need to try and stop the negative cycle. The less you do, the less you can do. A week eating badly has a knock on effect and the impact can last a lot longer than anticipated.

We all have unique lives and at some point we may all suffer from one of the below:

  • Relationship problems – breakup, divorce, arguments
  • Money worries
  • Exams
  • Work stress
  • Family problems

My personal experience:

When very stressed I can get so absorbed and involved with the issue at hand that I actually forget to eat. As I have trained myself to work out at least 4 times a week and it is now habit but this means I have to be very careful. You should not go to the gym if you are not eating properly. It can be very dangerous causing muscle waste and can lead to weakness and passing out. The immediate effect will be that you loose weight and for some this might seem like a quick way to achieve your goal. Please take note that this will not last, you will not be able to exercise properly, in the long term it is not realistic, you will be skinny but not fit and most likely in a few weeks time over eat to compensate having the opposite effect.

This is why it is so important to focus on health instead of the focus being vanity – looks and weight loss. What is the point of looking fantastic if you don’t feel fantastic. To be honest this isn’t really possible anyway as when you loose weight in the wrong way you often look ill, your skin suffers, you are not toned and look gaunt in the face and I am certain this is no ones goal.

Try and use these difficult times and turn them into something positive. Remember god will only put you in situations that you can handle and they are there to make you stronger. If you are eating properly you can release the stress in the gym and turn those negative feelings into positive ones as when you work out you release endorphins (feel good hormones). Whenever I am down I head to the gym, have a really intense session and often feel great afterwards. I use the gym as a place of therapy and happiness.

Whatever is consuming you don’t let it get in the way of your goals, it simply isn’t worth it.

Just chill like this cat 😉

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Instagram – @keziakco

xxx

 

 

 

Sweatlife Festival 2017

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On Saturday I attended The Sweatlife Festival in Tobacco Docks. It is a large health and fitness event that had many of the famous workout studios attend. It is a great place to go and give classes a try before you buy. You also get the opportunity to pick up some free class tokens for the real thing if your lucky.

The full list of attendees can be found here – https://thesweatlife.co.uk/whats-going-on/

Ticket cost is £30 per person, I found this to be quite reasonable as just one of these classes alone can cost on average £20 so if you do two you have already made your money back.

I was lucky enough to get myself some free tokens for Kobox, Un1t and Psycle and I will most definitely try them all so look out for the reviews to follow.

It was a very good event for trying classes as there were so many choose from throughout the day, however there was very little food and equipment wise. I was very excited to have the opportunity to try new foods, learn about different health supplements, shakes and unfortunately this wasn’t possible. There was also a very limited choice of food,  many of which were not particularly healthy options so we left to get something to eat outside of the venue, which was a shame.

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I attended a yoga class by Helen Russle Clarke. The room where we did this was very large and the class itself was almost full. Despite the venue being extremely busy and all the comings and going of the event you were still able to switch off and enjoy the class. It was a good 45 minute session that involved lots of core strength training. I really enjoyed the class but I would say that if you are not a regular in yoga it can be a bit difficult as Helen directs you using the proper yoga names of poses which not everyone is familiar with. I can imagine normally, in a smaller class this wouldn’t be a problem, but when the class is very large it can be difficult to see how to get into each pose safely and in the correct way.

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All in all it was a great day out but the event does need some improvement.

Instagram @keziakco

xxx

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The Facts about Fruits

Most people believe that fruit is super healthy and if you eat as much as possible of it, you are bound to loose weight and are a super healthy individual. The truth is, it is both healthy and unhealthy and everything in moderation is alright. Fruit contains plenty of fiber, minerals and vitamins that are really beneficial in any diet but most fruits contain a very high sugar content. Too much sugar, no matter where it comes from can seriously impact your weight, health and physical appearance.

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If you are anything like me and love fruit it would be impossible to cut this out of your diet and also quite inadvisable. Despite the sugar content, you do not want to miss out on key nutrients and we all need a bit of natural sugar to keep us going. I would recommend that most fruit is consumed before 12 o clock when your digestive system and metabolism is most active. I would also recommend that if you follow the ‘5 a day’ rule, which is actually now ’10 a day’ that more than 50% of this is vegetables.

Please believe me when I say, you could be the healthiest person and not eat one bite of processed food but if you are eating too much fruit you can still gain weight!

There is a saying that if you eat certain fruits they burn calories. You cannot eat a piece of chocolate cake and then eat 5 grapefruits and hope that this will counteract the cake. The fruits below have certain enzyme qualities that speed up and assist the way we break down food. This allows your metabolism to work at its optimum rate. These fruits are best consumed after a large meal:

  • Grapefruit
  • Pineapple
  • Apples
  • Watermelon
  • Berries
  • Papaya

Fruits that are best avoided or eaten least often due to very high sugar content are:

  • Cherries
  • Pomegranate
  • Grapes
  • Mangos
  • Figs

This is only  based on sugar content and each one of these fruits do have their own qualities and benefits.

Bananas actually contain the most amount of sugar and are high in carbs but these provide a lot of healthy energy in the morning. I would not recommend having a banana in the evening and certainly no more than one per day. The trick to consume less sugar is to eat bananas before they are dark yellow, the yellower they are the more sugar they contain. This is why dried fruit contains so much sugar  – the riper the fruit the more sugar it contains, (stay away).

The facts broken down:

Apples – We have all heard the saying ‘an apple a day keeps the doctor away’ and it is some what true. It reduces the risk of lung cancer, colon cancer and breast cancer, especially the red apples.

Bananas – contain  a lot of potassium which helps with good nerve and muscle function.

Blackberries and Blueberries – contain many antioxidants, these help prevent cancer, and studies have shown the blackberry extract to assist with curing lung cancers.

Peaches – Very high in vitamin A, this helps to boost our immune systems and fights off disease and infection.

Raspberries – These contain various acids that help protect you from contracting cervical cancer and consuming them regularly can help cure colon and esophageal cancers.

The list of benefits continues and you can find our more information in this artical I found on Canada Living – http://www.canadianliving.com/health/nutrition/article/the-top-25-healthy-fruits-blueberries-apples-cherries-bananas-and-21-more-healthy-picks

Please do not be fooled by juice bars, natural juices and dried fruit as these are extremely high in sugar and shout be completed removed from any healthy diet. This will protect your weight and your teeth.

Just remember everything should be consumed in moderation and this is just a guideline to make you more mindful when choosing your healthy snack.

Instagram @keziakco

xxx

 

First Workout

Firstly I want to say congratulations as you have completed the first hurdle. You have got past the ‘I should loose weight’ or ‘I should make a change’ to ‘I am going to make a change’. So many of us sit on our sofas complaining about being over weight, tired, or not looking that person on Love Island but what are we actually doing about it?

When you have decided you are going to do something about it, that is fantastic but there are many hurdles ahead. On my first day going to the gym I felt like I didn’t belong there at all and had very little confidence. I didn’t think that I fitted in as I didn’t know how all the machines work, I wasn’t physically fit, and simply felt like everyone was thinking ‘what is she even doing here’. Now I am a regular at the gym and I can guarantee that no one is thinking these things, in fact they probably don’t even notice you because they are too wrapped up in their own workout and fitness regime. Everyone in the gym has one thing in common, they are there to better themselves and we all respect each other for that no matter what stage of the journey you are at.

Despite me preaching this to you I know it can still be very intimidating and a way to build your confidence is to start off with home workouts. With the internet there are so many youtube workouts that are accessible for free and many require no equipment. I would suggest purchasing some dumbbells to help you out and prepare you for the gym but that is a matter of choice as there are so many very effective body weight workouts available to you.

I used to do 4 – 5 HIIT workouts a week. This was very time effective as you only need to workout 30 minutes a day. It also increases your fitness level and you can learn new exercises and practice technique within the privacy of your own home. You can stop and start the sessions at any point and you don’t need to worry about being out of breath and doing things wrong. I worked out at home for a good 2 months before actually entering the gym and when I finally got to the gym I had a good understanding of what I needed to do and the confidence that what I was doing works.

Most people feel the greatest confidence when on the treadmill. Please do not spend hours on this, in fact 20 minutes is more then enough. When in the gym focus on weights and bodyweight exercises in order to see changes in the shortest amount of time. I would say 90% of the time spent in the gym should be completely away from all machines. Why use a machine to assist you when you body can do the work itself? Especially women, but also men do not need to lifting weight that your own body cannot support itself.

The most effective and simple exercises to start off with are listed below:

  • Walking up hill on the treadmill
  • Interval sprints
  • squats
  • Lunges
  • Press ups
  • Crunches
  • Bent over row

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After mastering these you can do more advanced training and exercise. Isolate muscle groups on certain days of the week and see your results improve even faster.

Keep motivated and don’t give up, you will get there as the method never fails if you have determination.

Instagram – Keziakco

xxx

 

Daily Protein

When I first started my ‘new lifestyle’ or as people like to call it ‘diet’, I found it very difficult eating the correct quantity of protein. This was due to making many common mistakes, many of which are listed below:

  • Consuming too many carbs and too many of the wrong carbs
  • Not eating enough and eating the wrong things
  • Not doing any food prep so having to buy food on the go
  • When I was hungry I would choose easy instead of healthy

I ate a huge amount of bread. Bread is easy to eat for meals and snacks and its very tasty. You don’t have to wait for it to cook and takes minimal preparation. Due to my thyroid issues I now eat non/minimal break (maximum once a week). It just isn’t necessary in my opinion and something that is very easy to cut out and you will notice  the difference in how you feel and look.

Preparing your food in advance is a great help, as when you get really hungry or need a snack, you have a healthy meal ready and waiting. This is particularly important at work or on the go, especially during that 3 o clock slump we all get. It can also save you a lot of money when you plan in advance.

In order to manage my daily protein I checked my macros on MyFitnessPal and you protein intake should be a minimum 20% of your diet. This doesn’t seem like a lot but can be challenging especially when finding snacks that don’t take you over your sugar limit. Great snacks to eat filled with protein are:

  • Billtong
  • Nuts
  • Protein shake
  • Protein bars
  • M&S packet of ready to eat chicken/ ham
  • Greek yogurt
  • Boiled egg
  • Edamame peas
  • Chia pudding

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These are some different protein filled snacks I have tried and my review:

  • Maxi Nutrition Pro Max Milk – you can purchase this from Maxi Nutrition

It contains 30 g of protein which is very high for a snack product so excellent for boosting protein content. It tastes very sweet but a nice flavour to it, similar to a strawberry milkshake. It contains 16.5 g of sugar which is very high for a snack item. I would recommend this for taste and protein but its far to high in sugar. I would consider this snack to be more of a treat item, certainly not for daily consumption.

It contains 20g of protein, still very reasonable for a snack item. It tastes nice but does take some getting used to. It is rather chewy and has a chocolate but synthetic flavour. If you enjoy the taste it can be consumed daily as there are only 3.3 g of sugar in these. Almost guilt free 😉

This has 9 g of protein and contains 13.5 g of sugar. Despite it being labelled a protein bar  this is far from guilt free. This is a one off treat item and should be treated the same as having a biscuit. It tastes like any regular chocolate covered flapjack, very good!

  • Chocolate Caramel Protein Bar GEN P – you can purchase from Maxi Nutrition

Similar to the above, it only contains 10 g of protein. It tastes very sweet and synthetic – similar to a Mars Bar (not that I’m complaining). It contains 11 g of sugar so watch out for this one as well.

Always read all the ingredients when purchasing ‘healthy’ products as their marketing is out there to fool us.

My go to health bars are now Grenade Carb Killa bars. As the name suggests, they are high in protein and low in carbs.

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Lots of tasty flavours, over 23 g of protein per bar and as little as 1.4 g of sugar. Not only do they taste like regular chocolate bars but they are also extremely feeling and cut out cravings. I definitely recommend!

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.

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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