Fitness; What did I do & What I currently Do

     Sweaty mess, or sexy glow? Whatever it is I need a shower..

Hello again!

I thought that I would post this completely separate to the recipe I just posted, I'm sure there was a good reason behind doing this but it has completely escaped my sleepy brain so you shall just have to take my word for it that there was some sort of clever logic behind it.

Moving swiftly on...

As I explained in one of my first blogs, it has taken me 1 year to achieve my 4 stone weight loss. I'm just going to put this out there that this has been the biggest achievement of my life so far and explain that it did not come easy. When I first started, I could not run with my dog for any longer than 30 seconds without stopping and taking very long breaks and without feeling my legs were about to give up (receiving impatient looks from the dog in the process). The first couple of days/weeks are the hardest. There were so many times I felt, that I couldn't go on any more and the pain, sweat and heat was just too much for me. The pressure in my legs, the ache in my arms and the burning in my stomach whist exercising were the worst feelings in the world and I couldn't wait to be finished and in my bed. But the most amazing part of my transformation is, is that I have learned to love exercising. Those physical pains make me feel proud whenever I feel them because I know that I am working my body and pushing it to its absolute limit. I may not look attractive when I sweat (I think I am one of the sweatiest girls in the world) but I imagine it as my fat melting off my body, which it eventually did. I am not going to tell you that its easy or that there are some secret diet pills or potions that will work over night. Because there's not. When people ask me, what's your secret Emily? There is only one true answer; and that is healthy eating and plenty of exercise. If you want to change the reflection in the mirror, if you want to drop a couple of dress sizes or if you just want to feel confident then this lifestyle is for you. But you have to be dedicated and I will do my very best to keep you all motivated throughout your journeys!

So in the beginning of my process, I was lucky enough that my uncle happened to have a large wooden garage (hand built my my Grandmother's partner, Sam, who is 80! How about that for health!) in which he keeps second hand gym equipment that people have sold on or just left at the dump! In there he had 3 cross trainers, a temper-mental treadmill, sit-up benches, skipping ropes, punch bags, weights, and a whole bunch of other things! I worked out at this gym roughly 3 times a week to begin with then moved it up to 4 some weeks, depending on time etc. Most other days I ran 2.5-3 miles in my local area. I focused mainly on cardio based work for fat burning and did 30 minutes on the cross trainer, some 2 minute rounds with the punch bags, skipping, tummy exercises and some strength training with kettlebells. Each session lasted around 1 hour at night.

I talk in past tense because I moved on to other things once I gained a little more confidence. By other things I mean my current place of freedom and happiness that is my gym! I go to a little place called the Lions Den in Old Kilpatrick. The Lions Den is an MMA (Mixed martial arts) Fight & Conditioning Center and is focused around the training that fighters do. Having said that, the conditioning class is really for absolutely anyone of any size and fitness level. It usually works around circuit training and is a mixture of cardio and strength training. You work to your own pace and do the best you can. It is high intensity, yes, but everyone has their own goals when you are in the gym and you are not judged by anyone! I am currently getting really interested in the MMA side of things and I am looking into properly starting up fighting! WATCH OUT! ;)
 If anyone is interested in joining me at my gym then give me a little email or Facebook message and I
will tell you the details of classes, prices and any other information you would like to hear!


CONTACT;
- emilykirkwood@hotmail.co.uk
-https://www.facebook.com/emilykirkwood1

To the left you will see that I have included my original 'weight-loss journey' scrap bit of paper that I wrote my weigh-ins on! It's so bizzare to see the numbers drop, and how much I lost each week etc. This is something I definitely recommend doing when beginning your journey! (Notice my artistic drawings in the top corners, I wasn't an art student for 2 years for nothing y'know...)

I think that pretty much covers what I did do and what I currently do, but if you guys would be interested in some bedroom workouts like tummy tighteners or butt shapers let me know and I can think about ways to make this work via YouTube (If you don't mind my Scottish accent...) or via pictures on my blog.

For regular updates on all things health and fitness related click the, 'Join This Site' button at the right hand corner of the page! Any feed back is always welcome!

Peace!

Emily xx

Monday Madness

Good Evening Ladies & Gents!

I feel like it has been ages since I posted properly and not just a wee quickie from my mobile app. Had a pretty busy weekend with work etc, so I think now that I am getting into the swing of things with my blog, my main posts shall be done during the working week, (Mon-Fri) just like the way I work my strict diet and fitness plan!

Now that it's Monday, I thought I'd dive straight back into things with another fantastic foodie tip & later go on to introduce you all to the fitness side of my life!

A couple of days back I was introduced into the world of stewed apples. (Y'know, the inside of apple pie!) I know that I absolutely adore the inside of apple pie (and well, apple pie in general, but lets get back on topic...) So I decided that I would steal this recipe off of my Step-Mother and try it for myself and let you guys know how it's done!

Stewed apples- apart from being a great apple pie filler- can also be used with less sugar for a more healthy topping on porridge or even a smoothie filler! The making of this is extremely easy and I was so shocked how quickly I managed to make this!

Ingredients;

- Bramley Cooking Apples
**TOP TIP**
Buy as many apples as you like as you can make this in batches and freeze it all and it will last until the end of time! Although it tastes too good to leave it that long! (In this first instance of trying the recipe I bought 6 medium to large apples which would do roughly 3/4 servings depending on how much you use)

- Sugar/Low calorie sweetener

-Cinnamon (Not essential)


Method

- Wash, peel, chop and core the apples into small pieces
- Pop into a microwaveable dish and sprinkle your sugar/sweetener and/or cinnamon all over the the apples (bearing in mind, the less sugar/sweetener you use the apples will be quite sour, so it is all about personal preference. You can also cook the apples first then add the sugar/sweetener and/or cinnamon at the end to see what you prefer!
- Pop it all into the microwave for roughly 10 minutes (could be less depending on your microwave power) taking the mixture out regularly to check up on it and mash it all together
- Once cooked, pop the mixture into some plastic containers and freeze for future use and... VOILA!
Now you have a different topping for your porridge or ingredient to add to your smoothies, or even to mix with some Greek yoghurt as a tasty desert or snack! Yummyyyyy!
I really hope you find this quick and simple recipe interesting and useful, its cheap and tasty so why not give it a go and let me know how you get on?

Make sure to follow me for regular blog updates and as always, keep strong, work hard and achieve your dreams!

Weekend treats!

Hey guys!

How was everyone's weekend?!

I absolutely adored my treats this weekend and made the most of it. Went to a little restaurant my locals know as, 'The Glencairn', for the first time in over a year and had a lovely pub grub meal and enjoyed every minute! Was absolutely stuffed after it but I felt good knowing I could let myself go for a bit! I also went out on Saturday night to celebrate my friends 21st birthday and had a few to drink, and finished off my Sunday roast with one scoop of 122 cal ice cream!

I can safely say that I will be welcoming my lighter meals next week and going back to the gym as I am far too full to even move...

I will be back to posting more regularly next week- working weekends and being quite busy has thrown me off track a little. Not to worry- I'll be back with plenty of recipes, starting my fitness tips and more ramblings as of tomorrow so stay tuned!

My next post will be featuring how to make stewed apples, to use in smoothies, or as a perfect porridge topper! YUM...

P.S
Here's a cheeky little photo of what my boyfriend and I shared in the Glencairn for our starter (I was stuffed after this ha!) and a photo of me and one of my best friends Barry, before we left for our night out.

Enjoy the rest of your Sunday night and get stuck back in tomorrow morning!

Emily xx

Barry & Myself

This was the 'Combo for 1'... So much food!

Weigh in day!

Good morning :)

Throughout my course of losing weight I have always weighed myself at the same time every week- Friday morning. This enables you to keep track without over-thinking it and also allows you to work hard during the week and have some time off during the weekend. It's important to not obsess over the scales as there are many factors that could affect your weight loss. You weigh more and weigh less at different times of the day. So my advice is first thing in the morning on a Friday so you can see your past weeks efforts!

After losing 4st, (56lbs) weight comes off a lot slower as there is not as much to lose. Unfortunately, I had hit a plateau in my weight- loss (got stuck at the same number even though I was still eating and exercising right) but today I broke it! :D I lost 3lbs which might not seem like much but I am so happy to be below the half stone mark, it means so much to me :) From 189lbs to 130lbs!

So don't get downhearted if you hit a plateau guys, it CAN be conquered!

If you weighed yourself today, how did you get on?

P.s
This morning I made another green smoothie, this time using water to replace the yoghurt!

Here's my ingredients today;
- 1 large handful of spinach leaves
- 1 carrot (chopped)
- 5 green beans (chopped)
- 1 banana (cut into thirds)
- chopped mango
- chopped pineapple
- cup of water

Review; this went down a little easier than the last one which is a good thing!

Later I shall be making stewed apples to keep your eyes peeled!

Hope you are all doing well and I shall post more soon about fitness etc soon, it just seems to be easier to write about food to begin with!

Emily xx

Request!

Hi guys!
How are we all?

Since starting my blog I have been receiving many kind and inspiring comments- along with many questions. So I thought I would write a little post on the one's that I cannot answer in one sentence!

So here goes;

'How do you conquer cravings and gain self control in order to stop yourself from eating, 'bad things'?

Such a great question! The answers to this that worked, personally, for me came through experience of healthy eating and 'diet'. Getting yourself into the right mindset is extremely important when trying to lose weight. Thinking of healthy eating as a diet is a bad thing as it can set your mind up for failure. The word, 'diet' has negative connotations and sounds as if it is as much as a chore as doing the dishes or hoovering. Making healthy changes in your current diet will make you feel like it is a lot more achievable.

My top tips;

- WATER !
Water, water and more water! Good old H20 is extremely under-estimated in the secret to losing weight. Water in itself is a great way to flush out all of the bad toxins in your body, cleaning out your system and hydrating you internally, as well as externally in your skin and hair.

So, how can water help you lose weight you say? I tend to use water as a tactic of telling my very greedy brain that I am actually full. In no way am I saying, 'replace meals with water', as there is absolutely no replacement for food and its nutrients. What I am saying is, whenever you have a craving to go into the sweetie tin, cut yourself a slice of cake from your Sisters birthday last week, dive straight into the freezer for a large scoop of Ben & Jerry's... Simply get a pint of water down you. Not only will you feel full, but the severe amount of water you intake will make you feel bloated almost, making you not want to go near any snacks for the next hour! Drinking water before/during your meals also helps in the filling up process and makes you feel fuller for longer!

- RID YOUR KITCHEN OF TEMPTATIONS !
I cannot stress enough how much this will help you out in losing weight. Especially if you are home frequently during the day, having zero temptations in the house and having healthy substitutes will really aid in losing weight. Unfortunately, having an older brother in the house who's metabolism is faster than a bullet train, a younger sister at age 11  (I probably have more fat in my left butt cheek compared to her full body), and a step-dad who eats whatever, whenever, proved extremely difficult. On the other hand, looking back at it with a positive mind, it really taught me self- control and I still managed to lose just under 60lbs!

- REPLACE TEMPTATIONS WITH NATURAL SUGARS !
Your body needs sugars and when you crave something sweet, it is most likely your bodies way of saying it needs it (unless your greedy like me). Replacing chocolate and crisps with fruits that contain natural sugars instead of refined, processed sugars is a great tip. Mixing these fruits with a Greek plain yoghurt can really supress your appetite and keep you full until your next meal.

- BUY LOWER CAL/SUGAR/FAT SUBSTITUTES OF YOUR FAVOURITE SNACKS !
Weight- watchers really do a fantastic range of treats that are lower calorie and guilt free. I don't follow their diet plan, but their products are a great substitute. Personal snacking favourites from their range for me are; Their tomato & italian herb crisps (to die for) and their cake slices (chocolate brownie, yum!) I am also a great lover of frozen yoghurt and the, 'Yoo-Moo' range. They come in personal pots and contain less than 170 cals per serving. They come in all sorts of beautiful flavours, but the best part is they taste just like ice cream! HEAVEN! You can find these in the ice- cream aisle in ASDA.

There are always other options out there that will suit you and your personal diet!


And last but not least...

- ALLOW YOURSELF A TREAT
I currently follow the rule that I work hard in the gym 3/4 times (mostly 4) Monday- Friday and eat very healthily. However when the weekend arrives I let myself go. I mean I don't scoff down two dominoes pizzas, or eat a kilo of ice-cream... I enjoy a drink, (or two... ;)) and enjoy rewarding my efforts with that something I have been wanting all week. Whether its some ice cream, some wine, a chow mein or a mountain of popcorn I allow myself to eat it and I take the time to enjoy it. It really conquers your cravings during the week and is a more realistic way of living, instead of starving yourself of your favourite things! I mean you only live once after all!

I think that's all for now, if I remember anything else important I will be sure to let you know that I have added it in. I really hopes this helps and whenever you reach for the chocolate bar, allow yourself a square, not the whole bar! (unless that its your treat at the weekend!). Everything in moderation guys! 

                                   Stay focused and positive

Dinner time; Pork & Veg Noodles

Hi guys!

Hope you all had a lovely Wednesday!

Here's a little healthy treat to see you through the rest of the week until the weekend.
This is one of my favourite meals up at my Dads house and is absolutely gorgeous, and surprisingly cheap! To make this for two people will only set you back at a maximum of £6! If you want to find out more read on...

Firstly you buy pork loin and trim any excess fat off of the meat with a sharp knife. Cut into medallions and place in a glass bowl ready for marinating.

**TOP TIP** When marinating always use a glass bowl- not plastic as marinating ingredients can stain!

For the marinade;
-1 tbsp of balsamic vinegar
-Large splash of soy sauce
-Garlic **buy 'lazy garlic' which is fresh but pre-chopped**
-A little (or alot, personal preference) of Chilli powder
-A little oil for texture
Mix it all together with the pork and cover it with lid or cling-film and leave it in the fridge for a few hours. The longer you leave it the nicer it will taste and absorb the flavours!
Get a very hot wok and pop in the pork along with any vegetables you fancy (peppers, green beans, mushrooms) and stir fry with blue dragon stir fry sauce (there are many to choose from, this is made with spicy tomato). Be aware that the natural sugars of soy will caramelise the pork so if the pork sticks don't panic! Leave it until it releases itself or you will get rid of the caramelised flavour. Take the meat off the heat and let relax. To make the Blue Dragon fine egg noodles simply pore boiling water over noodles and leave to soak until they're cooked! Bring it all together and there we have it, a deliciously guilt free dinner made from scratch!

If you try this recipe please be sure to let me know what you think in the comments below!

Enjoy and any response from my blog is always fabulous! Soon to come will be the more fitness side to my life... Stay tuned!

Emily xx

Green smoothie!

Morning everyone!

Today was the day of the green smoothie! Greens have more nutrient goodness than any other food group on the planet! Greens even have high-quality, easily-assimilated amino acids – enough to build up the protein that supports the muscle mass of the giant, greens-eating gorilla, which is known to be one of the strongest animals in the world! As well as this, it has been proven that drinking green smoothies rather than munching on the raw veg is better for you, here's why!

The blending actually breaks down the cellular walls of the leaves, leaving you with the finest particles of nutrients which are delivered straight to your cells.

So what are the benefits of this hulk juice?

E N E R G Y!
If you think that green smoothies cannot give you energy for that workout, think again! Or better still, try it before you judge it.

It is true that due to the low caloric levels of greens, they cannot fill us for long. But the trick here is to combine it with sweet fruits – which supplies us with simple sugars.

This is one of the best pre-workout food which supplies us simple sugars to burn immediately as fuel.

W E I G H T- L O S S!
For those who have reached a plateau in releasing weight, this is something to be tried :)

When your cells are nourished, cravings for unhealthy food become lesser or non-existent. Proper nourishment of the cells is vital to maintaining a healthy weight.

B E A U T I F U L S K I N & H A I R

Smooth, blemish-free skin can be yours within weeks of constant drinking blended greens, countless subjects reported lightening of spots, smoother skin and radiant complexion.

So here's my version which can make 1 pint glass or two small glasses worth;

- 2 large handfuls of spinach
- Two handfuls of chopped brocolli
- 1 large carrot (chopped)
- 5 stems of green beans
- 1 large banana
- 1 large scoop of fat free plain yoghurt
- 1 tbsp of honey
- sprinkle of cinnamon

**add water to liquidize if too thick**

Review;
Personally I was dreading the taste and only doing it for the sheer goodness of the ingredients! But sure enough the banana really over powered the greens in taste and made it bearable! The texture was funny but it is a game of trial and error and ill be sure to try out different fruits next time for sweetness.

Hope you enjoy!

Emily xx