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Sally's diary, session 4

session 4

Sally lost 1 lb

This week's worksheet was about body image.

Sally's eating and exercise diary

Thursday

  • Breakfast: muesli.
  • Lunch: tortilla wrap with cheese and pickle, grapes.
  • Mid-pm: home-made choc crispy cake, wholemeal bread with peanut butter.
  • Supper: baked trout, 3 potato croquettes, stir fried onion and cabbage.
  • Drinks - tea x 3 coffee x 1 water x 4

Exercise: walk 90 mins 20min swim

Friday

  • Breakfast: muesli.
  • Lunch: wholemeal sandwich with cheese and pickle, grapes, 2 choc digestives, half a packet of mini cheddars.
  • Mid-pm: wholemeal bread and peanut butter.
  • Supper: 2 sausages, chips, beans, gravy, banana.
  • Drinks - tea x 5, coffee x 1, water x 2, elderflower cordial x 1.

Exercise: 35 mins walk 45 mins deep aqua class

Saturday

  • Breakfast : mushrooms and scrambled egg on toast.
  • Lunch : tomato soup and garlic bread, pear and banana.
  • Mid-pm: home-made oat crunchie biscuit.
  • Supper: grilled chicken wings with dry fried special rice.
  • Drinks - tea x 4, coffee x 1, water x 3, wine x 2.

Exercise: 20 mins walk

Sunday

  • Breakfast: 2 x bacon egg, tomato mushroom grilled
  • Lunch : roast beef, 2 roast pots, carrots, cabbage, boiled parsnips and gravy home made apple blackberry pie and custard.
  • Supper: home made lentil and ham soup 2 x wholemeal bread, orange, homemade raisin sponge slice
  • Drinks tea x 4, water x 2, shandy x 1.

Exercise: 1 hour brisk walk.

Monday

  • Breakfast: wholemeal toast and marmalade
  • Lunch: wholemeal tomato sandwich, banana
  • Mid-pm: homemade raisin sponge and oat crunchie biscuit
  • Supper: pasta & pesto & tomatoes, garlic bread
  • Drinks - tea x 4, coffee x 2, water x 3.

Exercise: 90 mins walk (short run in middle)

Tuesday

  • Breakfast: muesli
  • Lunch: lentil soup, French bread, grapes, apple mid-pm: raisin sponge.
  • Supper: homemade shepherds pie, mashed swede, Satsuma.
  • Drinks: tea x 3, coffee x 1 water x 4.

Exercise: 30 mins walk

Wednesday

  • Breakfast: shredded wheat x2
  • Lunch: homemade lentil soup, 2 slices wholemeal bread, grapes
  • Mid-pm: 1 pkt soft mints!
  • Supper: home-made braised chicken with figs and apples, rice, Greek yoghurt and raspberries
  • Drinks water x 4, tea x 4, coffee x 1.

Exercise 25 mins walk, 25mins swim

the coaching session: what Sarah said

Here is an analysis of your eating and exercise over the past 4 weeks. You can see that you are steadily increasing the amount of time you spend walking which is fantastic. Especially since you are also increasing the intensity of your walks. Walking in itself has huge health benefits and will be steadily burning calories too.

Your swimming I call cardio as it is bound to be working your heart! You are doing the recommended amount of cardio work already to maintain a healthy heart.

All exercise that makes your muscles work against resistance will make your body build muscle and tone up what you already have. The swimming will be doing this already. The deep water aqua is particularly good for toning your core muscle group. That is the muscles round your torso. In 6-8 weeks you will see a significant sculpting of your torso!

Bear in mind that pound for pound muscle is 3 times smaller than fat BUT it is two times heavier as well. You may find that you go through a phase of not losing weight but boy will you be looking lean. So that you fully appreciate the changes it would be worth measuring your vital statistics!

I have written the number of servings of food that are high in fat and or salt and or sugar that you have had. This is for your own benefit so that you can monitor your intake and decide for yourself if you want to make changes. I have not recorded your coffee or tea intake as you have indicated that this is not an issue for you.

Finally well done with the weight loss. Pretty impressive and steady.

the coaching session: Sally's email

Thanks for the analysis and worksheet. At first I found the worksheet on body image the hardest yet. It's difficult to look in the mirror and find things you like about yourself. I discussed this with my friends and we decided to do the worksheet together. We all found it difficult to praise ourselves and it made us realise that we are all far too hard on ourselves, trying to be perfect.

I needed to be told that muscle weighs heavier than fat cause I'm plateauing, despite continued efforts! Speak to you Thursday evening

Result: Sally lost 1lb.

SEE SESSION 5 TO FIND OUT WHAT HAPPENED NEXT

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