Get your back off the wall!!!

So heres a post with a difference. I was struggling on things to write when i thought, you know what, il ask the followers what they want to read. What they struggling with. Heres some of the responces i got.

"The feeling when you know youve been good all week or longer and then reslise u haven't lost anything.."

Remember what ive said about scales, they just numbers! Measurements are so much more accurate. Ive had weeks where i stayed the same with the scales but still lost inches! In the end i decided to give up the scales. Best thing you can do! xx  Heres something from one my old posts id written. ~~~ I got weighed with Deborah Welch and i had only lost 1 pound. 1 crappy pound i thought after all that lifting weights ect. I felt disheartened but i did already know that the scales would slow down. Now 1 lb is actually still qite alot. Its equivalent to a large mug filled with fat.

 

Now heres what 5lb of fat and 5lb of muscle looks like.Muscle doesnt weigh anymore then fat, its just shaped differently, making our bodys look more streamlined rather then bulky/chunky. If you had two people that weighed the same and was the same height yet one person looked more streamlined ,toned then the other thats because they both have different compostion of fat.

Now i know it may take me awhile now to loose some more weight however i am noticing I'm still shrinking. The week i lost my 5 lbs i still couldn't get into my size 16 jeans. However the week after i only lost 1lb and they now fit me.They are also baggy in places. This can mean only one thing- INCH LOSS! Inch loss= smaller sizes!! So the next time you think your scales are broken, go and try some clothes on that never use to fit. You will be surprised! i know, because i was! 

 

 

 

 

 "When u have a bad day or two of eating crap and feeling bad for doing it, and having to get back on track again? "

Clean out your cupboards if you cant trust yourself. Remove temptations. Start a food diary. By writing a food diary you can see what your eating and when. You could also put down the times you feel tempted to eat other snacks thats not on your nutrition plan. You may not be drinking enough water. This can make you feel like your hungry when actually your not.

I tend to snack on nuts and carrot sticks and humous. Its about finding foods that you enjoy. Use spices, herbs and try new things. Its not all about salads. Make comfort wholesome clean meals in bulk then freeze them down. You will always have food to hand.  

 "Confidence to go to classes when I knew I was really unfit. It took such a lot of confidence to go. It still does sometimes. I always worry how bad I will look compared to everyone else xx"
I was so pleased to see this comment, this was actually from someone who i see as having a good figure. It made me realise that no matter your size, everyone goes through this phase of thinking, i cant do this exercise move, is everyone watching me? Trust me, everyone is too busy doing their own thing! the effort youve taken at the time thinking and comparing yourself to others could of been spent on concentrating on the exercise its self. If your struggling, then thats good! If it were easy there would be no point in doing it! Heres a quote taken from one of my past posts~ "Remind yourself that your body is a living machine that needs to be pushed past its normal physical limits, you will start to feel so much better in yourself, and you will see change! It doesn't happen over night but it does happen if you work hard at it.You may not see the difference at first but you will feel the difference! People will start to notice and trust me that's a good feeling to have"

 

"Staying on top of exercise when you can't make classes ie doing things at home what to do and finding the motivation to do it :)"  80% Of work is done in the kitchen. Keep on top of your healthy eating plan and it will look after you. However exercise is going to make your body more streamlined, toned and healthy mood. It helps with strength, concentration and realeases good hormones that make you feel you can combat the world! Dont beat yourself up for missing out a class, but do try and stay active. You dont need to be motivated, you just need to roll out of bed and make small changes. I dont use the lift at college. I take the 12 flights of stairs to the 6th floor and i do that about 6 times. Why? because its quickier then standing still waiting for the lift! (takes about 10 mins a time). You can do housework, walking or a exercise dvd. Whatever it is, just keep moving!

So what have i been upto you may ask? Ive been a busy working mum and have just started my two year degree course! Im starting another 28 days with Deborah next week and i currently workout  on her Mondays metabolic class, Thursday bootcamp, Friday and Sundays Kettlebells and i will be starting a tuesday morning bootcamp again. Im very much busy busy busy but im loving life more so now then i have done ever before! I also have a facebook page https://www.facebook.com/#!/pages/A-Diary-Of-A-Body-Transformation/318610108175065  Click Like to join my page.

I also have a facebook group,  A diary of a body transformation - Come and be a member.

Both pages have tips, motivational pics, quotes and recipes pics, meal ideas. Or come and add My trainer Deborah welch   to you facebook  :)

Choices. maintance and life.

So for the last month its all about getting back on track, I had a really good time for my sons birthday. Lots of cake eaten and just had a good few weeks off. Yes im human. Yes i make choices but the important thing is, i know how to get back on track. For each meal or snack you have. You always have a choice. You can either choose good or you can choose bad.

REAL fat loss should be about SUSTAINABLE and MAINTAINABLE. I mean, if it's not sustainable and maintainable, what's the point?.
Sustainable and maintainable means that how you eat is not just simply something you DO for a period of time; it becomes WHO YOU ARE, which means you'll always eat in a way that leads to success more often than not. I know that when im not on my plan, i feel bloated, sick and sluggish. This is now gotten to the point that id rather eat clean  90% of the time.
Fallen off the waggon is like a bad hangover the next day, you just know it isn't worth it even tho it seems good at the time.Maintenance of that achievement allows for much more flexibility - this is where the lifestyle comes in.
Sustainable and maintainable. This is the Golden ticket to long-term success. NOT the next magical diet to hit the market; trust me, it's no different than the last one. It's just packaged differently.
Be patient and do it RIGHT. You will see results, they don't happen over night, but they DO happen.
For those of you that have followed my journey from the beginning know that I have had my fair share of ups and downs. I am not perfect and have never claimed to be. This blog was created with the purpose of sharing my journey to a healthier me not just physically but also mentally and emotionally and to hopefully encourage others to either start theirs and to stay on that journey. Deborah had wanted me to also share what im doing at her classes and the things im eating ect.
I used to be a negative person who made excuses for everything. I've learned that life is too short for excuses. I don't want my life time pass me by before I decide it's time start living! I feel that I have already missed out on a lot. Not only have I allowed my weight to hold me back but also my state of mind.I truly believe that if you "think" you can't, well then you can't! YOU have control of your life and how you live it!! So what's it gonna be? It all starts with small changes. Believe. Commit. Succeed!! 
When you feel like you can't take one step further, look back and see how far you've come.


Thats what i love, i have a black bin liner full of my old clothes.Always try and keep something to remind you where you dont want to stay or go back to. Its good in keeping your mind focused to where you want to be. On your journey however, you need to learn to let go. By not letting go of emotional baggage will only hold you back.

I went to one of Deborah Welch's Metabolic classes that she has on a Monday night, if you havent been then i suggest you give it a try. Its a fatburning heaven! Whilst i was in class i noticed someone who ive not seen before, i know how daunting it is to go to the gym/ or exercise class/ bootcamp on your own. Trust me ive been there, but i was also 5 and half  stone heavier! Dont give up. So heres a message to the person i spoke to, im hoping youll read this. "Please  dont give up, yes it may feel that everyones looking at you, but they not honestly. They too busy on there own goals to notice what anyone else is doing. You dont need to hide away in the room. There was times i was waiting for the room to just swallow me up! Its ment to be hard, but you will see improvement. Dont let that mind of yours tell you to give up. Tell it "Just one more rep!" Push through, and if you find the exercise hard, just do what you can but keep on moving!" When i saw you, i admired you. You reminded me of where i was just few months back.You too can be where i am now.  Keep going hun! Show those doubters what you got!

I spoke to someone else who said how a personal circumstance had made them go backwards on their journey. This also made me realise something. My message to you is, "We may not have control on what happens to others in our lifes and the environment around us. However we do have control on who we are. Stay true to yourself and all good things will follow." xx 

So what will i be doing, il be on beast mode. :)

If your on facebook, come and join my group. https://www.facebook.com/groups/392913420772041/


A diary of a body transformation (the clean way) for blog updates, motivation and recipes.

Blog Re-cap from the begining.....

Hi all, I thought it be a great idea to kinda re-cap from the last 20 blogs and make a quick version for those that are new memebers to motivate and spur you on but to also share with you my story. I really do wish you all success on your weightloss journeys.


 I'm Semira and I'm 27 years old and  on my journey to fight years of unhealthy eating and to become not only slimmer but a healthier person. This is my story, When i became so obsessed with the way i look, i turnt to diet pills.I somehow thought that i could take the pills and still eat what i ate. Reading magazines of celebrity's that have lost few pounds by diet pills had me searching for them on the net. If it was good enough for them it was good enough for me right? I must of rattled, always constantly searching for that new pill. The best bit about it all was, i wasn't even fat. I was just caught up with society of celebs and famous people racing to be the next Mrs/Mr Slim. This was the start of my yo-yo dieting. I would lose weight then put tons back on.It wasnt until  after having my baby i felt the need of a change, i was over weight before i was pregnant.Putting on 3 stone during my pregnancy and having a pregnancy related illness which had caused me to be on crutches from 4months pregnant had left me miserable. I knew that if i was smaller my condition proberly wouldn't of been so bad. My son was born and my weight loss journey had began. To start off it was the pram walks, dvd workouts then the occasion session down the gym,i needed something different......
  
I had  heard about a bootcamp style workout in the area that i live in and decided to find out more. I found Deborah Welch on facebook through a friend that was going to  the bootcamps. At first i was unsure, i mean i thought bootcamp was some tough army guy shouting at you constantly and reducing you to tears,somewhere you stay for a week and eat awful food,but i was so wrong. I first started off doing a free "taster" class of kettlercise.Kettlercise is a metabolic workout and therefore increases your metabolism, burns bodyfat fast, and delivers results quickly! My partner had taken a picture of me before i started and another three weeks later and i could see a difference. I was then attending one morning a week at "Bootcamp" Ive become hooked. So hooked i even attended bootcamp on Christmas eve!

 Here we all are down the sea front wearing our Santa Hats doing our squats!

I decided to really go for a change, Deborah was looking for someone to take a step further then her DDS (Drop a dress/jean size)Plan, a complete body transformation! Now thats what i call perfect timing!  I'm braving it and taking the plunge,I had to step outside my comfort zone to achieve my goals. No cheating is allowed, i followed Deborahs plan and to workout a minimum of three times a week.... Can i do it? There was no cant about it. I had to make a change. i had nothing else to loose? Being over weight had already made me feel trapped inside the person i once was. Somehow i knew its not going to be easy, but you don't get results from doing things the easy way !


So i met up with Deborah Welch, we spoke about the  healthy food plan, the exercise, but also importantly why i have to eat plenty and drink lots of bottled water! And all other tips that will help me aid fat burning, and repairing muscles, and Sleep! Its crazy to think that if i had this basic understanding from school i probably wouldn't be the way i was in the first place. The plan seems simple to follow, a few rules here and there, but no calorie counting or syns or points or even weighing. Cant believe tho that il be buying full fat yoghurt for the first time in years! It was lovely to actually speak to someone who really wanted to listen and help. I then went and got weighed. I was so shocked to see how much body fat i had put on over the years. Yep that flashed up on the scales too! There was no hiding! I also had certain parts of my body measured.  I wasn't ment  to start  until the following week, but I started to think, "Why put off tomorrow, what i can do today" So off food shopping i went. Bye bye sausages,bread, Sugar and processed foods!

Heres me a few years before i met my partner.

I use to be active and enjoyed dancing. Just the drink and binge eating and yo yo dieting got the better of me.
To be honest with you, i don't think i enjoyed the camera as i became bigger. The only time i enjoyed being big was when i was pregnant.I don't even think i knew just how big i looked until after this pic was taken. So this is now my past, and that's where it will stay, as I'm no longer looking back. Even the old slim me can stay in the past, i want a newer, healthier, no cutting corners version.The new one will have a story to tell with a happier ending.......   

 By  day four on Deborah Welchs plan i had felt such a huge difference.I felt like i had more energy and lighter even tho i had eaten lots! My workouts where good but there where times i found my body was just not as flexible as i want it to be.I just kept telling myself I need it to work, and doing it the easy way is noway to get results. Strange thing was i haden't actually craved anything. However i cant avoid temptations, there everywhere!!

Theres no excuses! plan and prepare! It got me through. I find what helps is if I prep up my snacks and fruit for breakfasts in tubs. I like to boil eggs and keep in the fridge. Handy and great for after working out.I decided that I was going to try Two classes of Deborah Welch on that Monday evening. All Abdominals , cardio and Conditioning. To sum it up in one word would be SWEAT! I loved the first class, calm, relaxing ab session that hits the spot but the second class was out of this world. I'm what you call a aerobic-phobic lol never liked it but this was different. It had some bootcamp moves, squats, jumping jacks, jogging on the spot, I actually enjoyed it. Then we did some crazy thing using paper plates and our mats. Not sure what you call it, slipping and sliding around with paper plates under my feet was hard but so good All I remember after was my legs felt so wobberly and Deborah saying," see you in the morning for bootcamp! And weigh in" . Morning came and had the shock of my life, yep you've lost 9.5 pound! And 3inches of fat gone from my waist! I mean , where l did that go? I couldn't wait to get bootcamp over with so I could go home and tell my other half!



Since starting Deborahs Welch 'M.E.T.H.O.D' nutrition plan its re-programed my mind and the way i think.Being out and about sat next to a friend and watching them sip a diet fizzy drink made me realise i don't miss it. I know whats contained in that can. Which is why i don't miss it. Unlike the days before i started the  'M.E.T.H.O.D' nutrition plan i was glugging away at the no sugar squash thinking it was healthy because it contains no sugar, never mind the artificial junk it contains.


Then I had to face doing our weekly shop, going through the huge double automatic doors waiting for the supermarket to swollow you up and make you buy the chocolates and Easter biscuits that's on offer by the door. No not me, i push my trolley down the isle expecting to be attacked by packets of bright coloured sweets coated in sugar. Hi sweets, bye sweets im off to the fresh veggies and fruit. I did it, i succeeded. I really thought id want them.Shopping must of been £40 pound cheaper. Just shows how much processed food we do actually buy. Lighter on the purse is a big plus doing it the Deborah Welch way. The only pounds I've lost are the ones that been glued to me for years. "Welcome to my World" That's one of the very first things i can remember Deborah saying. I must of thought i was crazy, but for now I'm glad I'm here.


Nothing tastes as good as loosing weight feels, I'm changing shape, and my clothes are becoming far to big for me. In fact i wore one top that Ive not worn for four weeks and somehow it now resembles a nightie. I don't think i have quite got it in my head that I'm actually loosing weight. This plan is actually working for me. The one thing I've noticed was how much luggage I've carried, I'm not just talking about "more junk in the trunk" (chunky butt) but why I've put on the weight, I also know that its time to let it all go now. New start and that means a new me. So its time to turn my frown upside down and fight through the emotions,past hurt and pain and leave it all behind. Clinging on to`the past has only left me clinging on to the weight. Talking to one of my close friends and actually opening up to her had made me realise. Ive spent too much time one putting everyone else first and that's left me coming last. So I'm being selfish for once, making a stand and doing something for myself. I just told myself , if I'm not healthy and fit how can i be expected to look after my son and partner?

By the  third week in I was 2lb away to loosing a stone. This was my results in the first month,

Week 1- noticed how much energy i had. By end of the week my skin looking clearer.
Week 2- My size 18s had become to big to wear.Size 16s just fit. Lots of compliments from people about me looking slimmer.
Week 3- Even more compliments! Noticed that my hips have shrunk dramatically and my ex pregnancy belly  overhang has shrank so much that even the large magic knickers will have to be sacked! theres not much to hold in no more. Legs,shins,knees look more thin. I can no longer call them turkey drumstick legs. I've lost a total of 24 and half inches off my body in 28 days! 6 and half was off my waist alone. A total of 1st 4.5 lbs and loss 6 1/2 percent of body fat! :)


 I've never felt as sexy as I'm feeling right now. To be told by the one you love that they can see the sparkle back in my eyes is brilliant. When you look that good, you put the hard work in its safe to say you deserve a night out! (pic of me in black dress slim version next to fatter version) I feel like I've been turned into the swan from the ugly duckling.When i got dropped off outside my friends and knocked on her door the response i received was awesome.
While I've been doing my body transformation with Deborah I've also been dealing with my mum having cancer again, the exercise has been helping me through this time. Its become my best friend. I can vent my anger, frustrations thoughts and feelings and Exercise listens. It listens,it hears and knows how your feeling and turns it into something good and positive. So the next time I'm asked "who's your best friend?" my reply will be "Exercise". Exercise treats me how i treat them, If i work hard then i get hard results back. If i don't put much effort with them then it wont show me much back. The inner me cant wait to be unleashed, I've got alot of  years to make up for. I was the one that would sit and mope about my weight yet not doing anything to make a change. Trapped in a circle thinking that someone would do it for me. This time the only reason why I've stuck to plan, is determination. To actually want people to see me shine and see me for me instead of looking me up and down first before they've even said hello.







I have now lost 5 and half stone in total and still currently  on my body transformation. I have set up a facebook group where blog updates are posted  https://www.facebook.com/groups/392913420772041/ and also am a member of deborah welch fitness and fatloss.


I"Remind yourself that your body is a living machine that needs to be pushed past its normal physical limits, you will start to feel so much better in yourself, and you will see change! It doesn't happen over night but it does happen if you work hard at it.You may not see the difference at first but you will feel the difference! People will start to notice and trust me that's a good feeling to have"

My advice to anyone thats been following my blog and want to do the Deborah Welch Drop a Dress/Jean Size to get in touch and go for it.Honestly, give it your all and you will see results. In three weeks i had lost a total of 16 pounds . however its not the number on the scales that count, its the inches ive lost and the healthy lifestyle im adapting too. http://www.deborahwelchfitness.com/ for all details and classes that Deborah has to offer. Sign up to her newsletter also.  :)  Im so glad i started when i did.