My 21 day diet & fitness challenge – Day 4

Want to know how to get a flat tum quick? Then wear a Fit Britches Skinny top. It’s a nightmare to get on (they are very snug!) but jeez when you do…it pulls everything in and makes you really remember your core when training. It feels nice to be pulled in so I’ll be wearing this top as much as I can, especially as its made from a special yarn and knit that has been created to emit heat when it comes into contact with the skin, which according to Farnaz Khan, the founder of Fit Britches can help boost your metabolism, blood flow, while also stimulating lymphatic drainage. Layering here I come!

I wore the top in the gym today with my Nike red leggings – I haven’t worn these for ages as I tend to store fat around my legs & bum  and since being pregnant & having Lacie have felt too yuk in them, but today I rocked them. It’s amazing how your confidence levels can rise when you are eating well and exercising regularly. I suppose you know that you’re doing everything you can to work towards your goals so feel positive & proactive about stuff.

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Food wise, I’ve eaten really well again. Gym this morning consisted of a 5k bike ride to warm up, then barbell complexes which always get my heart racing, whilst building muscle, then some yoga type ab exercises to make up the hour.
I then had a protein bar whilst giving Lacie her porridge, then after my shower three scrambled eggs with 1/2 avocado, grated goats cheese and spinach.
We then walked into town to start our xmas shopping (I know!) which is a good 20 minute walk each way.
For lunch I had a prawn salad, followed by a pear and some nuts & seeds, then an afternoon snack of sourdough bread with almond butter.
For dinner I had a chicken salad with butternut squash and pomegranate seeds followed by a new find…USN Protein Dessert (£34.99;usn.co.uk).
I have such a sweet tooth so this really is amazing. It’s chocolate brownie flavour and mixes like a mousse or if you pop it in the freezer for half hour or so like an ice cream. It’s high in protein and also contains high levels of calcium, which is known to contribute to normal muscle function, energy-yielding metabolism and the normal function of digestive enzymes. I added half a blended banana on top just to get my calories up to 1400 today – you don’t want to go too low as your body will store weight and go into starvation mode.

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My day……..

I haven’t given you an insight into my day for a while now so thought I would share my day today. It’s been a fun one, full of smiles, training, good food and of course quality time with my little angel!

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To start my day off I had scrambled eggs with broccoli and a sprinkle of goats cheese.
I’ve really taken charge of my eating lately as I’ll be weaning Lacie in a few weeks time and won’t have the whole breast feeding excuse to eat what I like anymore. I thought if I rein it in now then it won’t be so much of a shock to the system. I don’t like change…and I’ll be honest the whole weaning process is scaring me slightly!

I then ventured to my local Virgin Active – my second home!
Today I played around with this interesting looking ball – also known as a Weightedi Ball, a functional piece of kit that’s a but like a medicine ball but squishy! You can kneel on it to do core moves like bird dogs or put your feet on it and use as a platform for things like glute bridges and lunges. I used it for a which warm up to help me engage my core and switch on my glutes and  away I went.

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I love my local Virgin Active – I only go once a week (twice as I take Lacie swimming on Tuesdays) as all the other times I use the great outdoors and my home gym in my garden whilst Lacie is sleeping or in the pram,  so when I do go, I really go to town. After my warm up I did a metabolic circuit compromising of a push exercise, followed by a pull exercise, a lower body exercise, plyometric jumping move and then finished off with a isometric exercise to really burn my muscles out. I repeated this circuit three times and Jeez I’m aching already! Yay! Feel the burn! They have a great selection of kit in the gym, so I found myself a spot and kitted myself out with a barbell, plyometric platform and a TRX. The hour flew by!

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When I go home, I fed Lacie and then made myself a chicken salad followed by some sparkling water with lemon, which helps to take the edge of my after meal cravings..

In the afternoon as Lacie cat napped I then caught up on a few emails and features before taking her to a school that I teach gymnastics at to meet all the children. Needless to say, they loved her and she enjoyed the attention. I then came home and had a few of my favourite RawLicious Raw Artisian Bread Crackers spread with Organic Butter to take the edge of my hunger whilst Lacie played in her favourite Fisher Price Sit Me Up Floor Seat and attempted to eat a carrot. I’m trying to give her things to experiment with at the moment so when it comes to weaning putting food in her mouth isn’t totally alien. She definitely seemed to like it!
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For dinner I had a salmon fillet (lots of good fats!) with broccoli, carrots, sweetcorn and green beans. I love filling up on vegetables at dinner time. I then had a few RawLicious Date & Cashew Snackaroons, which by the way are sooooooo delicious and free from wheat, gluten, sugar, refined salt or anything artificial. You must give them a try they are made from coconuts, dates, nuts, raisins, ginger and vanilla powder. No nasties in sight!

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Slender Blend Super Smoothie

For the last two weeks I’ve been on a two-week detox. No sugar, no fruit, no grains. Just protein, vegetables and good fats like avocados and nuts. One thing I do find is that I’m always hungry in the afternoon so amongst the cups of herbal tea I’ve been having a Protein World Slender Blend Shake to tide me over until dinner.

I don’t add almond milk or coconut milk like they suggest but instead blend it with water and add a teaspoon of hazelnut butter (it reminds me of Dairy Milk), cinnamon (to help stabilise my blood sugar levels and regulate my appetite), maca powder (to help stabilise my hormones) and flax seeds, which are full of fibre and help flush out the excess oestrogen that is lingering on my hips and thighs.

The detox is definitely working in my favour. I’ve lost 3kg and although its been tough I’m soooo glad I’ve stuck it out. My muscle tone is back, I have so much more energy, I’m sleeping better and I’ve lost inches all over.
Once my two weeks is up, I’m going to allow myself a cheat meal on Saturday, and then get straight back on it on Sunday but not as strict. I will re-introduce berries as a snack, sweet potatoes with my main meal and perhaps some fruit with breakfast on the days I train – at the moment I’ve been having meat, vegetables and nuts for breakfast. Yes I know – it’s not that bad though honestly!!

I will stick to this religiously every week, with a cheat meal on Saturdays which will help boost my metabolism and simply keep me on track. If I know I can have a bit of what I fancy once a week then I can definitely stay on track.

Please get in touch if you would like more details of the detox, everyone is different with different needs so I can definitely help you find the right detox for you. In the mean time, look out for my progress photos. I will be sticking to it for 12 weeks, and judging my the results I will hopefully be back to my pre-pregnancy figure in no time. I have 2kgs to go….I can do it!!

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My favourite Sugar Free Snack – 40 weeks pregnant and overdue!

I’m now 40 weeks pregnant and 2 days. I feel huge and using my days to get as organised as I can for the big day. I just wish I knew when it was.

To keep me occupied I’ve been trying loads of yummy recipes and cooking lots of sugar free treats. I don’t know about you but I really struggle mid-afternoon when I’m starting to feel tired and a bit bored.

To stop me walking down to Tesco and stocking up on rubbish, I’ve been making this tasty smoothie instead. It’s filing, sugar free and is full of goodness.

You will need;
1 scoop Vanilla Sunwarrior ‪‎Warrior Blend‬
– 200ml coconut water
– 100ml coconut milk from a can
– 200ml water
– 1tsp organic manuka honey
– 1/2 frozen banana
– 2  ice cubes
– sprinkle of cinnamon

To make I just simply pop everything into a blender, whizz for a few minutes and then serve in a chilled glass with a pretty straw.

I really do love it. It’s really creamy, filling and stops my sweet tooth while giving me a pick me up. I may even pop one in my hospital bag for some instant energy. It’s a nice idea – so I’ll make a note of it and if there is time before I’m whisked to the hospital I will do this. Something to look forward to, while providing me with some energy.

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My Sugar-Free diet

Today I was interviewed by The Sunday Times about my sugar free diet. They came across my sugar free eating habits via an interview I did a few years back on the Foods To Love Website, which is run by the lovely Jenna Zoe, again a healthy eating enthusiast. 

With Christmas now done and dusted, there is no better time to cut down on sugar. I found that as soon as I did my energy levels were better, I was leaner and I looked less puffy and bloated. It’s a no-brainer. Why do you want to eat chemicals when there are plenty of naturally, tasty foods that you can eat instead?! Don’t get me wrong I still have it every now and then but nothing like I used too! 

Here is my interview – I hope you enjoy it. I do now offer a 21 day sugar detox, which is £25 a week and will give you 24/7 support to help you give up sugar for 21 days. I know 21 days may seem like a weird amount but that’s how long it takes to break a habit! If you are interested please drop me a line on miller82uk@yahoo.co.uk. I have helped plenty of people do it and will give you all the support you need to be sugar free for the New Year without feeling hungry or deprived. I’ll look forward to helping you!

Interview from Foods To Love 
Personal trainer and Paleo enthusiast Lucy Miller writes for Health and Fitness magazine. In our first interview with her, she talked about cleaning up her diet and discovering amazing health benefits. Here, she talks to us about kicking it up a notch by eliminating processed sources of sugar entirely from her diet.

1. You recently decided to eliminate sugar entirely from your diet. What inspired you to do this?
I found out I had adrenal fatigue and PCOS, both a result of unsteady blood sugar levels and stress. I am usually a really clean eater but every week I was having a ‘cheat’ meal as advised by my PT to boost my metabolism and as a result I had crazy blood sugar crashes, mood swings and cravings for sugar. I felt like six days a week I was on a sugar withdrawal and by the 7th day I was going mad for it. And I mean mad. Its crazy how much rubbish I ate on my day off. I felt out of control and it was not fun. I decided I needed to stop being so extreme. As a result, I loosened my diet slightly over the week, so I wasn’t craving sugar by the end of the week. When I say loosened my diet, I started introducing fruit and low GI carbs rather than living on protein and green vegetables all day everyday.

2. You eat pretty healthily as it is; how did your average daily diet change? What foods did you have to remove?
I removed my ‘cheat meal’ which could have been a gluten free pizza followed by a large tub of pick ‘n’ mix sweets, frozen yogurt or cookies. I never used to eat all this but allowing myself a cheat meal opened up all sorts of new cravings because I was feeling so deprived and low on energy. Once I allowed myself to have an apple (which I was advised NOT to eat when being really strict with my diet) with some yummy almond butter and cinnamon as a snack and then some sweet potato fries with dinner, I felt like I wasn’t missing out anymore and focused on enjoying these food rather than focusing on fake food and sugar.

3. What foods were hardest to go without for you?
At first pick n mix. I had a real thing about it from a childhood connection but I saw Marisa Peer And I sincerely believe it was her hypnotherapy techniques that allowed me to stop the connection I had with it and realise that I didn’t need it in my life anymore. It’s fake food with no nutritional value and was actually making me ill and unhappy. 

4. Did you find it got easier to go without sugar as the time went on?
Absolutely! The first two weeks were hard, especially as I went on a family holiday in the second week, and they were all having ice-creams and deserts. I just focused on what I could have though and when they were eating ice-cream, I enjoyed an apple tea or chopped apple with cinnamon. Now I’ve done it for five weeks and think well I’ve come this far, I don’t need sugar anymore!

5. How do you feel now and have you settled into a new norm?
Fantastic. I have more energy, my skin and eyes are clear and I feel less hungry. Unstable blood sugar levels made me hungry all the time and lethargic. If I do fancy something sweet, I go for coconut chunks, protein pancakes with blueberries or a nice juicy orange. I’ve tried sugar free sweets but they just feel fake (they are I suppose), so I’m enjoying feeding my body foods with lots of nutritional value.

Find out more at http://www.lucymiller.me.uk/

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