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Krysalis Fitness

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23.01.2022 Sunday Funday As long as you have one in each hand you can eat all the fries

23.01.2022 One of our recent fruit and vegetable hauls. A slightly smaller one as I had picked up carrots and a couple of things at the supermarket due to running out. If it's from the fruit and vegetable store it must be good right? Although technically I didn't put them in, I did enjoy a share of them. Why not? Enjoying one chocolate bar isn't going to take me away from my goals, especially with all that good produce ready for meals! ... Anyway, as he had chosen these I decided to choose a personal favourite that I rarely buy as I'm the only one that likes them. Any guesses which?

22.01.2022 After a very wet weekend the sun is out! Time to catch up on my laundry before any further predicted rain arrives! Who else is old school and still puts their laundry outside? We have a traditional hills hoist! Laundry is one chore I don't mind doing, unless it's raining of course.

17.01.2022 I'd like your help. I am planning on posting nutritional content here. What kind of posts would you like to see? Information - nutrition in individual food, what a portion size, how to build a nutritious meal etc ... or Implementation - recipes, shopping and meal planning, prepping ahead of time etc?

16.01.2022 I am looking for 3 ladies aged from 40 and beyond, who are over restrictive diets and short term programs and want an online coach to work personally with you. The approach I use builds up habits over time so that these habits become second nature. If you want to: * lose some body fat and gain strength... * build a strong mindset and know what works for you personally * break free of short term quick fix programs that aren't maintainable * have someone on your side ... then simply click the link below to apply. Spots are limited so at this stage I'm only looking for 3 ladies who are 100 percent ready to start now. If this is you then please complete the form linked below and I'll be in touch soon. https://goo.gl/forms/cn6E7wMiYFBInZbV2

16.01.2022 We have a goal and we want to achieve it right? An example might be to lose 10kg. Now, tell me why you would like to lose 10kg? Is it really about a number on the scale? What will change in our life if we meet that number? It's not about the 10kg. It's deeper than that. Knowing why we are doing something is an important part of goal setting. Just setting a goal may not be enough. We need to know why we set that goal, otherwise, it can be too easy to give in to temptation or a...void a workout. Especially if we are just thinking about the end result. What if I told you there was a way to set yourself up for success? Have you ever thought about why you want to achieve the goals you set? In the example of losing 10kg, why would you like to lose 10kg? This is personal and different for everyone, but whatever it is, it should be something you are passionate about. If you have a strong reason why you are working towards this goal, this can be a powerful motivator and help take you through the tougher challenges. A simple example could be that a person doesn't feel like getting up early to go for a walk, or doesn't feel like making a nutritious lunch to take to work. If their why is that they want to feel more mobile and their weight is limiting this, then they could visualise moving easily and imagine how that feels. This could be enough to take that step. Know why you are doing it, and start with one thing. Do that one thing well, then add another thing. These are the actions that over time will give results.

14.01.2022 I know that life can be so busy but don't forget to take time out to rest and recover. Not every day has to full of action. Our bodies need recovery days as well as a good nights sleep. This is when our body repairs itself. As a perimenopausal woman, I've found I have recently suffered from insomnia. Some things I have found that help: - I often read a little at night from a physical book. - Using a sleep sounds app. I like "Rain Sounds" and set the timer for 20 minutes... - I have a mini desk fan on my bedside table. This helps keep me cool and also provides white noise. What are some tips you use to help with sleep or recovery?

13.01.2022 We've all seen those memes: "How many burpees to burn off an easter egg" etc. Years ago I used to think that if I just made up for what I ate I could get away with eating more. To be honest that mentality came about from the weight loss program that started my journey, where we were encouraged to exercise to get extra points to eat. The leader would say how she didn't like exercise but would do it to get to eat more. With what I know and have experienced now, I'm sorry to sa...y that was not the best coaching method! For me, there was a positive as I discovered I did enjoy exercise. At that point, it was just walking but it was a starting point (later I discovered weight training). Now I love it and am frustrated that I'm so limited (due to ongoing medical). I wonder what happened to the others that didn't enjoy it and whether it affected their relationship with food. What if we didn't have to try to burn off the food? Perhaps just being consistent with eating food that energises us, it will actually make it easier to exercise so we will do so for how that makes us feel? Of course, there is nothing wrong with eating an easter egg. I plan on having my usual Lindt bunny at Easter but I sure won't be doing burpees (or equivalent for what I can do) to burn it off!

09.01.2022 Why is it when we are working towards our goals that others like to comment? Truth is, it's normal human behaviour. This is never about you and always about them. I'll touch on choosing to decline food today, and share more thoughts on related issues in other posts. If someone offers you food and you don't want to eat it, they may say "but one cookie won't hurt you" or, "oh you are being good". Perhaps they do this as they want to justify eating it themselves. Whatever thei...r reason we don't need to eat the cookie if we don't want to. It took a long time for me to find ways to politely decline. Something like, "No thanks, I'm not hungry" works well. If you are going to eat something different, then try "I'm going to have this snack I brought along". I did find in time, people stopped commenting as they got used to my choices, and sometimes even asked to try something I was eating :) Remember, what we eat is our choice. We shouldn't have to justify it. Often what other people want us to eat, we don't even enjoy, so why even consider it? In many cases, our bodies are not able to tolerate the choice so potentially eating something can cause pain for us later. I like to think of it like this: It's my body and I'm the only one that lives in it.

04.01.2022 Weekend tips It's the weekend, time to let loose and sit and watch TV and eat all the things right? I've done similar myself many times. Now, there is nothing wrong with relaxing, it can help us recharge, and enjoying a nice meal or a glass of wine is perfectly fine too, however, let's not get too carried away. If you have weight loss goals you are working towards, then keep in mind that indulging too much can erase any calorie deficit from the previous week! It doesn't take ...much. What are some positive things we can do? - With more time on a weekend morning, it could be a good time to try a new breakfast recipe. - If the weather is appropriate enjoy a nice walk outside or other outdoor activities. - Enjoy spending time with family members either at home or an outing to the beach, the mountains or some other place your area offers. If it's raining a family movie would be a fun option too. - Plan for the next week ahead. This can be in the form of meal planning, grocery shopping, and even meal prepping in some form. eg you could prepare some meals ahead of time, or even just individual ingredients that can later form a meal. - I always like to do something relaxing. Lately I've started reading again, mostly physical books from my library. I also love to watch YouTube videos that are related to my interests. Pick something that is relaxing for you, it could also be a hobby. - Get enough rest. There is nothing worse than going to work tired on a Monday morning!

03.01.2022 Yesterday I wrote about how important it is to know why you are working towards your goal. This morning I remembered a conversation I once had. This conversation was after having members of a challenge I ran set their goals and work on their why. Her why was enough to motivate herself to go on her bike ride. I'll call her Jenny for anonymity. Conversation: Jenny: "So happy with myself, I have made Tuesday evenings my bike ride nights and as usual I was tired and really didn't... want to go but I went any way and feel so much better for it." Me: "That's the way! I think often we almost talk ourselves out of something but if we do it anyway we feel great after! Super happy for you :)" Jenny: "Thank you, just told myself why i was doing it and then it was easier to get up and go :)" Me: "I absolutely love that! You get it. Our WHY changes everything! Well done! " Knowing your why is a first step but I feel it's so important. We as individuals are all unique and people will have many different reasons why. What motivates one will be different for another. Just like when we are working towards our goals we all have different lives and different bodies so we take the actions that work for us. In Jenny's case riding her bike was something she could consistently do but for someone else it could be something different. Over time these consistent actions lead to results that will also be unique to us and our goals and also come back to our why.

01.01.2022 I thought I'd share what I do with my kale. This was a large bunch which I cut the stems off, then washed and tore into smaller pieces. Then put it in my container. It's overflowing but I push the lid down and it's perfectly fine (kale doesn't seem to damage doing this). This makes using it so much easier. Looking at a bunch of kale in the fridge in the early evening, when tired after a full day, it's easy to dismiss it for another night. When it's prepped and ready to go then it's super easy! I'll use some for salads (I do massage in a little olive oil at the time as it takes some of the bitterness), some may be cooked in meals in a pan (I'm cooking lean mince tonight so some will go in), and then I may also make kale chips at some point.

01.01.2022 This summer we have been eating a lot of salads and raw vegetables. To make vegetables a priority I stopped purchasing them at the grocery store and started allocating some dollars to purchase from a local fruit and vegetable store, bonus is they are so much more affordable! At night vegetables are my priority. This is from last night for the three of us. I aim for half a plate of vegetables if possible. This was my current fav of beetroot, zucchini, carrot, radish and garlic (I chop my garlic but my partner prefers whole!). This always makes for a great start to any dinner. I add a portion of protein and carbs and sometimes a little oil dressing. Tip: I still suffer medical fatigue so if I'm feeling tired I'll prep these during the day. I also often put aside some for my lunch the next day (Pic 3, from a night last week).