Hello again everyone,

 On Friday I was sent to hospital yet again with suspected Pancreatitis, I have already been diagnosed with having several large gallstones, which is just my luck as training is going so well at the moment.  Unfortunately due to feeling very weak from not being able to eat a thing (and the pain it causes in the chest and stomach is unbearable), I am unable to exercise as I would like, if at all at the moment. It is with regret that I am going to have to take some time out to prepare myself for an operation very soon.  On that note I would like to wish you all happy training and keep up the good work. Take care. -Deb

Today's Exercise

L.T.T.(Lateral thigh trainer) - This looks easy on the t.v. But I can tell you that it's hard work, it takes a lot of getting use too. The first time, I ever tried this I only managed two minutes max. Your thighs ache and it's very laborious. - Don't give up though, stick with it, in time you will get use to it and will be able to do more. Try 20 then up it by 5 the next time you try it and so on..... Good Luck! Take Care - Deb

 Calling all brides to be - This Diet works!

Crunchy Nut Cornflake Diet

This was just an experiment at first, I wanted to see if this breakfast diet really works! - Well.. It does! I tried it for eight days and I couldn't believe the results. It's hard going, but stick to it and you too can shed pounds.... The weight I put on over the Christmas season, I have lost in just eight days.

Breakfast/Lunch/Dinner/

Crunchy nut cornflakes - semi skimmed milk. Water.  Try to drink at least three pints of water a day.

Exercise with this diet is a must. This diet is not recommended for more than eight days. - Good Luck! 

- Debbie.

Before you stop...

• Don't be afraid to ask for help.
• Ask family and friends not to smoke around you.
• Wash your clothes to get rid of the smell of smoke.
• Decide you'll only smoke during odd or even hours of the day.
• Write down the reasons you want to become a non-smoker.
• Each day, postpone the lighting of your first cigarette by one hour.
• Ask your partner or friend to stop with you - make a contract with each other.
• Keep busy on the day you plan to stop. Go to the cinema, take some exercise, tie up some loose ends in your life!
• Make a date and stick to it. Write up a plan of action and consider methods available to you.
• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone.
• Change to a brand that is low in tar and nicotine a couple of weeks before your target date.
• Decide how many cigarettes you'll smoke during the day. For each additional cigarette, give a pound to your favourite charity.
• Smoke only those cigarettes you 'really want'. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many you DO smoke - the sight and smell of stale cigarettes butts will be very unpleasant.
• Don't think of never smoking again. Think of 'stopping' in terms of one day at a time.

Positive steps

• Get more active: Walk instead of driving or taking the bus. Use the stairs instead of the lift. Exercise helps you relax and boosts morale.
• Change your routine and try to avoid danger areas - it's tough, but pubs and alcohol are real triggers.
• Find activities that make smoking difficult (gardening, exercise, washing the car, taking a shower).
• Spend as much free time as possible in places where smoking isn't allowed (libraries, museums, theatres, department stores, and churches!)
• Change your surroundings when an urge hits; get up and move about, or do something else.
• Avoid places where smoking is permitted.
• Put something other than a cigarette into your mouth. Keep 'mouth candy' handy - try carrots, apples, celery, raisins, or sugarless gum.
• Tell all your friends and family that you've already quit - you'll be embarrassed if they catch you smoking.
• Stop carrying cigarettes with you at home, in your bag or at work. Don't 'borrow' any, and make them difficult to get to.
• Throw away all your cigarettes and matches. Hide (or trash!) your lighters and ashtrays.
• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Use a teeth-whitening toothpaste and mouthwash - resolve to keep them that way.
• Enjoy having a clean mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
• Avoid heavy drinking of alcohol, caffeine, or other stimulants or mood-altering substances.
• Pay a family member or friend (if they catch you smoking) £5 to be a deterrent - but not too large as to be ridiculous.
• If your partner smokes, try and encourage him or her to quit or at the very least not to smoke around you.
• Think positively - withdrawal can be unpleasant, but it's a sign your body is recovering from the effects of tobacco.

In times of temptation...

• Ease the withdrawal symptoms with nicotine replacement therapy (NRT).
• Keep busy - go to a film, take some exercise or start a new project.
• Change your routine - avoid the shops where you usually buy cigarettes.
• End meals or snacks with something that won't lead to a cigarette.
• Avoid people who smoke - spend more time with non-smoking friends.
• Keep your hands busy - doodle, knit, type an email to someone you've lost touch with, even do the crossword!
• Drink plenty of fluids. Keep a glass of water or pure fruit juice by you and sip it steadily.
• When your desire for a cigarette is intense, wash your hands - or the dishes - or try new recipes.
• If you miss having something in your mouth, try toothpicks, or carrot or celery sticks.
• If you always smoke while driving, sing along to your favourite music instead, or use public transport.
• Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.

Tackling mealtimes...

• Be careful what you eat - try not to snack on fatty or salty foods.
• Assist the body in getting rid of nicotine. Drink plenty of water; eat fresh fruits, vegetables, whole grains, and fibre-rich foods.
• Change your eating habits to help you cut down - for example, drink milk, which many people consider incompatible with smoking.
• Change the daily schedule. Eat at different times or eat many small meals instead of three large ones; sit in a different chair; rearrange the furniture.
• Find other ways to close a meal. Play a tape or CD; eat a piece of fruit; get up and make a phone call.
• Instead of smoking after meals, get up from the table and brush your teeth.
• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

Hands up all those who put on weight over christmas.........

Okay, I will be the first to admit that I have put on five extra pounds over christmas bringing my weight back up to 9st 5lbs. (That's not good) - So it's back to the training once again. This just goes to show that I am human like everyone else, although I've tried days without food and  I've managed to lose a few pounds... in the long run,  it's just not good for you.  You will find that you become very tired and in need of sleep, the lack of energy is overbearing. So please don't do it, It's tried and tested and doesn't work.

Starting with the stepper try to do as many as you can. Pick up the dumbbells and carry on the hammer curls. Why not combine the two to save time. Take care. - Debbie.

BUTT TRAINING FOR BUNS OF STEEL.

1. Walking Lunges.  Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk lunge 15 to 20 steps and then turn around and return to the start, using the same form. You should contract your glutes on the lowering of each movement.

2. Extension Step Ups.  Grasp a pair of dumbbells by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, then repeat on the right side. This is a great one and you’ll really feel it.

3. Bent Leg Reverse Kick Up.  Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg.

4. Lying Gluteus Lift.  Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position, stopping just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.

5. Smith Machine Rear Squat.  I prefer free weights, but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back...... REMEMBER - If it hurts at all. - STOP!

Hello again everyone! 

   Firstly I would like to say to all the people who e-mailed me to tell me that after following my website they too have lost pounds, a huge "CONGRATULATIONS" to you all!   I am proud of each and everyone of you.   Secondly,  now that I have reached my target weight, it's time to get tough...   I am looking to join the police force soon so training is going to get harder to enable me to pass my fitness test. 

TRAINING TODAY.

5 Mile run.

40  - dumb bell curls - 7kg.

Take care,

- Debs.

At the moment I am working on my abs using the 6 second abs trainer.  I found the dvd information easy to understand and it doesn't take long to do.

BEFORE - 10 stone 1 lbs.    (140.14 lbs)

AFTER     -  8 stone 13 lbs. (125 lbs)

Hello again everyone,

I feel the need to explain my absence and to apologise to  you all, especially those who have written asking for help.   Things have been a little slow here and training has been a little hard due to the passing of a very close and dear friend of mine.   He was my inspiration and encouraged me onward, even when things were tough and I felt like giving up.  So now I am more determined than ever to see this through.  I hope you will all continue to workout and have fun, exercise is not a chore, and the end results will amaze you as they have me. Thank you for taking the time to read this and good luck in your quest for a happier, healthier lifestyle.

- Debs

After taking two weeks out, I'm ready to begin my training over again.  Starting with abdominals and Biceps.

Warm up for 10 mins.

100 Abdominal crunches.

50 - Hammer curls (25 each arm) 10 kg

50 - Military Press - Barbell - 20kg

Cardio 200 cals - Exercise Bike.