Tag Archives: 12 Week Body Transformation

What to do when you only lose…gulp…200 grams

17 Sep

I weighed myself last Wednesday. Three weeks in to the 12 Week Body Transformation and, after having lost 2kgs in my first week, I was looking forward to another grand loss.

Instead, I stepped on the scales and lost a measly 200 grams! I thought the scales might be faulty (they’re brand new. They’re electric. I ignored these facts), so I weighed myself again. Again, the scales flashed a 200g loss.


“But I’ve been so good,” I wailed to myself. I’d kept to 1200 calories and  busted my butt burning 500 calories each day. I’d stopped snacking and only had one takeaway meal. So what was the deal?

I took a few deep breaths. I put the scales away and I celebrated my weight loss, albeit a small one. I patted myself on the back for sticking to the program, developing healthier habits and staying disciplined.

I think it’s important for us to realise that some days just aren’t sparklers. We don’t get a ‘wow’ result. But on those days, rather than throw in the towel (such as scoffing six Mint Slices), we need to regain our focus and try again the next day.

It’s all about consistency

Self-improvement is all about being consistent. It’s about developing new habits to replace the ones that have been holding us back. While I had a piddly weight loss this week, next week I might surprise myself. In fact, I’m already planning to go harder in my workouts  and chuck in a few extra push-ups and tricep dips at the end of each session.

I’m convinced that by showing up, being consistent and just getting on with  it, I’ll get the results I crave.

Besides, I’m already feeling lighter, leaner and more vibrant. It’s not all about the number on the scales – it’s about how we feel, how we treat our bodies and what we learn along the way.

Do you agree? 🙂

I try…working out without waiting for motivation

15 Sep



Yes, I’ve had an Oprah ‘ah-ha’ moment!

It slapped me right across the face…and left a big red mark.

After years of waiting for motivation to strike before committing to an exercise routine, I’ve JUST discovered that I no longer need to wait.

Nope, no waiting.


Well, I’d like to begin by thanking Michelle Bridges. I reckon I’m fairly clued up on the health and fitness front. I’m forever studying the latest nutritional info and research. I’m always trying out new tips, techniques, recipes and routines. Heck, I’ve carved a career out of writing about it!

And yet, I had never had one small snippet of advice impact me in such a profound way.

Here’s what Michelle says about motivation: it’s like a bad boyfriend – never around when you need it.

After giggling like a schoolgirl, I realised she’s right. Motivation is too flaky. When I lay out my exercise clothes at night, motivation promises it’ll show up in the morning. It assures me that we’ll both go out for an exhilarating run and burn a  million calories and look freaking fabulous! And then we’ll do it again the next day, and the next, and the next  until I’m the best version of myself, rocking a polka-dot bikini on Bondi Beach.

But the next day, motivation turns its phone off. Or it stays out late and doesn’t come home. It leaves me there, in my room, peeping at the alarm clock, moaning and rolling back over in bed. Meh, if motivation isn’t here, what’s the point? I’ll just lie here and try and reason with myself until motivation shows. I’m sure he’ll be along any minute. Any….an…y….minute…..zzzzzzz

Yep – motivation is one. big. fat. joke. Humph.

Say sayonara to motivation

Once I realised that waiting for motivation was just an excuse I used to get out of exercise, I wondered what the solution was. How do I shift my thinking from needing motivation to just getting on with it?

And, naturally, the answer came from the uber-helpful Michelle Bridges. If you’re part of her tribe, you’ll hear the term JFDI bandied about. Quite simply, it means ‘just f-ing do it!’

Sorry to swear, but I reckon this is a message we all need to hear. Forget waiting for inspiration to strike, give up on reasoning with yourself and JUST DO IT! Pull on your sneakers, turn  up the tunes and get out there.

Here’s (no one) looking at you kid

In the past, my favourite excuse for ditching a workout was telling myself that people would point and laugh. “They’ll judge me; they’ll think I’m too fat to wear a fuchsia top.” So rather than getting out there, I deliberated in my room for far too long, lost interest and gave up on exercise. For good.

But here’s the thing I realised – no one cares about me! They’re all thinking about themselves – what their boss said to them, what they need to buy for dinner, whether they’re meeting their mortgage repayments. Like me, they’re only worrying about themselves.


So now, I don’t worry about what other people will think. I simply slip on a pair of sunnies, crank up my iPod and work out like no one’s watching. Because they aren’t.

Do you wait for motivation to strike before working out? Or are you a JFDI advocate? I’d love to hear your insights, tips, struggles and successes. Let me know by commenting below! 🙂

x Kat

My latest discovery – the farmers’ markets

10 Sep


Last week, my grocery bill came in at $70. For one week’s food. For one person. I was floored!

The eating plan I’m following as part of Michelle Bridges’ 12WBT has a focus on fresh, filling, clean foods. There’s hardly a pre-packaged product in the entire menu. Instead, my shopping basket is filled with veggies, fruit, eggs, nuts, fish and meat. It’s not exactly an indulgent way to eat!

I came to the conclusion that supermarkets are super expensive. So I’ve started searching for a more affordable alternative.

Enter the farmers’ market

Thankfully, I live in an area of Sydney where organic farmers’ markets are all the rage. Even cafe menus in the inner west boast a spread of organic, farm fresh ingredients.

So when a friend invited me along to check out the Marrickville Organic Food & Farmers’ Market, I grabbed my green bags and sprinted down to Addison Road.

I was immediately staggered by the array of vibrant, juicy, delectable produce on display. Boxes were brimming with bright spring fruits, ripe greens and luscious herbs. I spied succulent strawberries, knobbly sweet potatoes and perfectly round organic button mushrooms. Rows of spelt bread loaves and gluten-free treats adorned makeshift stalls; the rich scent of just-roasted nuts lingered.

With so much on offer, I quickly filled my bags with a week’s worth of groceries. While I wasn’t able to find any meat (though there were many scrummy-looking vegetarian dishes on offer), I ticked almost all the items off my shopping list.

The savings

It wasn’t just the quality of produce that put a skip in my step. I was absolutely floored by the difference in price. Even with a few organic ingredients thrown into my basket, my wallet ended up just $14 lighter! Yes, $14 for a full week’s worth of vegetables, fruit and unprocessed snacks.

Even once I visit the butcher for a few lamb chops and kangaroo steaks, my bill won’t come close to last week’s ridiculous $70 bill.

The verdict? Farmers’ markets are a godsend for those of us on a budget. I’m planning to get down there every Sunday to stock up on fresh produce.

The only trick is avoiding the sweet treats – there are so many stalls brimming with calorie-laden cakes, cookies, creams and chocolates!

I’ve lost 2kgs…and hope they’re not under the couch!

9 Sep

Woohoo! I’ve been doing Michelle Bridges’ 12 Week Body Transformation (12WBT) for two weeks and have already lost two kilograms!

They were bloody hard to lose, let me tell you. I’ve been burning 500 calories a day, sticking to a 1200 calorie a day nutrition plan and trying to make better choices.

Every morning, before getting stuck into my freelancing work, I switch on a workout DVD, push the living room furniture aside and turn into a sweaty, red-faced mess! It’s definitely easier to work out first thing, before I have time to make excuses and start work. Plus, I end up getting so gross that I’m desperate for my morning shower!

The challenges

The hardest thing so far has been resisting temptation when The Lad tucks into a calorie-laden, full-fat delight. I’ve always justified overindulging by saying, ‘If they get to eat it, I can too.’

Of course, thinking like that is what made me overweight in the first place. Now I realise that just because I can have something, doesn’t mean I should. Plus The Lad is one of those men who can eat virtually anything and never put on a pound.

Losing those first two kilograms has given me to push to silence that voice and keep on track. Eventually, I hope to get to the point where I can taste a treat without wolfing it down and feeling a rush of guilt. I hope to enjoy, not overindulge. Savour, not scoff.

Giving my liver a break

While I’m two weeks into the 12WBT, I’m also one week into the detox that my naturopath prescribed. After her whizz-bang electronic scales calculated my metabolic rate as 44 (44? But I’m younger than 30!), we decided that while I endeavour to lose weight on the 12WBT, I should also cleanse my liver and body with a much-needed detox.

Each morning, I take a few herbal supplements (including an icky-tasting powder that I mix in water) and enjoy the headache that crops up in the afternoon. Without coffee, gluten and dairy, my body is struggling somewhat. GAA! GIMME CHOCOLATE! CHEESE! BREAAAAAD!

That being said, I’m really enjoying the light feeling from avoiding those foods. Like many people, I find bread and dairy weigh me down and cause all sorts of tummy troubles. The longer I avoid it, the healthier I’m feeling.

I hope next week will be less draining and I’ll find renewed energy as I finish the detox and keep up my new nutrition and exercise regime.

Are you doing the 12WBT? I’d love to know how you’re going – please comment below. 🙂

It’s time for a 12 week body transformation challenge!

27 Aug


Depending on your friends and who you follow, you may have noticed Facebook and Twitter are abuzz this week with news that celebrity trainer Michelle Bridges’ 12 Week Body Transformation challenge is underway!

It’s the third round for 2012 of Michelle’s uber-successful program. I’ve seen friends (and previous challengers) drop kilos, re-educate themselves about nutrition and emerge from the program fresh-faced, lighter and leaner.

So now it’s my turn to give it a go!

My goal? To drop the stodge, work off weeks of take away (I’ve been lazy, what can I say?) and regain my self-confidence. Also…umm…see that sunshine out there? Yep, another bikini season is nearly upon us. CUE A GREAT BIG GULP!

But I know these thighs aren’t going to stop jiggling on their own. I need to pull on the trainers, put in the work, eat cleanly and break some very hardy habits.

I’ve stocked up on a set of scales, some new workout gear, a lovely lime green pair of dumbbells and Michelle Bridges’ DVDs so I can literally roll out of bed and into my personal gym (aka the living room).

I’ll be blogging about my successes, setbacks (hopefully few!) and results.

Please feel free to ask me questions as I work through the 12 weeks. And if you’re taking part in round 3 of 12WBT, please let me know how you’re going by commenting below. Let’s spur each other on!

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