Sally's diary, session 2

session 2

This week Sally was sent two worksheets:

1. One was about looking at what she had achieved in the past and how she overcame any difficulties in the process of achieving her goal. Knowing how you succeeded in other areas of your life can help you to succeed at losing weight.
2. The second worksheet was about exercise and how to monitor how hard you are exercising.

Sally's eating and exercise diary

Thursday

• Breakfast: Weetabix, tea x 2.
• Lunch: wholemeal roll, cheese & pickle, apple, coffee, water.
• Mid-pm: flapjack, tea
• Supper: lamb casserole & peas, tea, water, bar of Turkish delight.

Exercise: swim 25 mins, walk 25 mins

Friday

• Breakfast: cornflakes, teax2, coffee, water.
• Lunch: Pitta filled with tomatoes & 2 frankfurters, orange, water.
• Mid-pm piece of lemon cake, sausage, 2 glasses wine.
• Supper: small slice of pizza, baked beans, oat crunchie biscuit, 3 teas.

Exercise: 75 minute up hill walk with dogs

Saturday

• Breakfast : boiled egg, toast & marmalade, Tea x2, coffee.
• Lunch : Pitta, sausage, tomatoes & peppers, orange, tea, water.
• Mid-pm: oat crunchie biscuit.
• Supper: poached chicken & risotto, damson caulis & meringue (all home-made), 2 glasses wine, 1 glass liqueur.

Exercise: 15 min swim, 90 min walk with dog

Sunday

• Breakfast: bacon, egg, tomato, teax2, coffee.
• Lunch : peanut butter sandwich, apple, lime cordial.
• Supper: roast chicken, stuffing, gravy, beans, carrots, boiled potatoes, broccoli, tea & coffee.

Exercise: 15 min walk only

Monday

• Breakfast: muesli, teax2.
• Lunch: pizza slice, apple, banana, water.
• Mid-pm: apple and cinnamon wholemeal muffin (home-made), coffee.
• Supper: liver, sweet pots, broccoli, onions, gravy, tea, coffee, water.

Exercise: swim 25 mins [up to 8 on exercise effort scale].
Walk 30 mins.

Tuesday

• Breakfast: porridge teax2
• Lunch: baguette with egg and cress, packet low fat crisps, grapes, orange drink.
• Mid-pm: apple, muffin, tea.
• Supper: couscous with roast peppers, pine nuts and prunes (home-made). 2 shish kebabs grilled, orange, tea.

Exercise: swim 25 mins, walk 25 mins

Wednesday

• Breakfast: muesli, tea x2.
• Lunch: cheese and pickle sandwich, apple, oat biscuit, water, coffeex2.
• Mid-pm: slices malt loaf x 2, tea.
• Supper: macaroni cheese with tomatoes and peas, yoghurt, Turkish delight bar, glass of wine, tea & coffee.

the coaching session: Sally's email

N.B This Level of cheek from the people I coach is entirely optional!

the coaching session: what Sarah said

Tea: 27 cups per week. You are averaging 4 cups per day.

Research shows that there are health benefits to 3 or less cups of tea per day. Recommend that you drop 1 cup of tea per day.

Water: 8 glasses per week. You are not drinking enough water! Maybe you aren;t writing it down! I have sent you the water drinking worksheet for you to do.

I also want you to start each day with a drink of water and I want you to have a drink of water with every tea or coffee or glass of alcohol that you have. The guru will be strict about this and will be watching you! I shall set up a web cam!

Food : you ate 6 servings of foods that are high in saturated fat and salt. Bacon, sausages, frankfurters and shish kebabs. I expect that you ate high quality bacon, sausages etc. however ALL processed meats are high in salt and saturated fat. Try to reduce your consumption of these products to 1-2 servings per week.

Food of Little Nutritional Value: 14 servings.

Here is my hit list of food you ate that is of little nutritional value and what you could swap them with:

• Pizza. Home made is good.
• Cornflakes. Swap for whole grain cereal.
• White bread. Swap for whole grain bread.
• Meringue. It's sugar, you know it's sugar so just minimise intake!
• Turkish delight. Reasonable choice on the sweet front. Try to get hold of real Turkish delight, it;s amazing.
• Biscuits. Again no healthy alternative except maybe cereal bars with nuts in them.
• Crisps. No healthy alternative. They will always be a high fat food, even the low fat version.

Why am I alerting you to these foods when you eat a pretty good diet? When you are eating less you need to ensure that the food you eat has as many nutrients in them as possible.

Exercise

Your exercise level is fantastic and totally inspiring.

You walked for 4 hours and 20 minutes last week and you swam for 90 minutes. The amount you do already would keep you healthy for life. But I know you want more!

Keep concentrating on making your own effort scale for exercise. Grade it 1-10.

Keep up-ing the effort at swimming. Try swimming as fast as you can for 1 length at every 5 minute interval. With walking fast, do your big efforts up hills and when you walk slower to recover. Start up-ing the effort level again as soon as your breathing becomes regular again. I will go into this a bit more with you on Thursday.

what changes Sally decided to make

Result: Sally lost 2 lbs.

SEE SESSION 3 TO FIND OUT WHAT HAPPENED NEXT