Get your food, fit­ness and fo­cus on track 4 WEEKS TO A HEALTH­IER YOU

Want to feel your best for that big event? Here’s how to get your food, fit­ness and fo­cus on the right track. Your time starts now!

Weight Watchers Magazine (Australia) - - Contents -

Ahigh school re­union or an old friend’s wed­ding is enough to make even the most con­fi­dent of peo­ple break into a ner­vous sweat. We all want to feel amaz­ing at a spe­cial event, es­pe­cially when we’re catch­ing up with friends we haven’t seen in years. But if you’re star­ing down the bar­rel of such an oc­ca­sion and you feel far from the best ver­sion of your­self, don’t de­spair! Our four­week plan will help you tweak the three Fs – Food, Fit and Feel – so you can walk through the doors of any soiree feel­ing like a mil­lion bucks.


WEEKS TO GO This week is all about es­tab­lish­ing a healthy rou­tine. Plan­ning, prepa­ra­tion and de­ter­mi­na­tion are the keys to your suc­cess.

“Work out what your menu is for the next four weeks and write it all down,” says Me­lanie Mc­grice, ac­cred­ited prac­tis­ing di­eti­tian and spokesper­son for the Di­eti­tians As­so­ci­a­tion of Australia. “You might de­cide that Mon­day nights will be fish, Fri­day nights will be stir-fry, and week­end break­fasts will be eggs, whereas dur­ing the week you’ll have muesli. Once you’ve worked out those de­tails, pre­pare as much as you can. You’re usu­ally most mo­ti­vated when you set your goal, so now is a great time to cook and freeze as many meals as pos­si­ble to avoid temp­ta­tion later.”

“The first step is to de­velop a rou­tine and cre­ate a habit,” says ex­er­cise phys­i­ol­o­gist Neil Rus­sell. “Ev­ery morn­ing, get up and do some­thing – even if it’s just a walk. If you think, ‘I’m a bit tired, should I ex­er­cise to­day?’ you’ve lost the bat­tle. But if you think, ‘I’m a bit tired, I’ll just do my walk,’ you’re win­ning.

“Walk­ing is great be­cause you can eas­ily fill it with more ex­er­cises when you’re ready. For ex­am­ple, three morn­ings a week, you could go for a shorter walk and then do a body-weight cir­cuit. On two other days, you could in­crease your speed for short pe­ri­ods. Soon, you’ll have a com­pre­hen­sive train­ing pro­gram around your walk.”

“When an in­tense feel­ing comes up, we of­ten re­sort to food as a re­lease from that feel­ing,” says psy­chol­o­gist Alisa Loll­back. “We need to learn to stay with the feel­ing in­stead. Try this sim­ple med­i­ta­tion. Take what­ever thought en­ters your head and sep­a­rate it into three sen­tences based on ‘I think’, ‘I feel’ and ‘I sense’.”

So if you think, “I’m feel­ing anx­ious about the re­union”, here’s how you could re­frame it: “I think I’m ner­vous about at­tend­ing the re­union. I’m feel­ing a bit over­whelmed. I’m sensing a de­sire to back out.” An­other ex­am­ple might be: “I’m feel­ing un­easy about see­ing that old friend at the party”, which could be re­framed as, “I think I’m un­easy about see­ing that old friend. I’m feel­ing an­gry. I’m sensing my jaw clench.”

“Peo­ple be­come overly anx­ious when they’ve fused to­gether thought, feel­ing and sen­sa­tion, and the ner­vous sys­tem is over­whelmed,” Loll­back says. “This med­i­ta­tion keeps you present. The more you’re present, the less anx­ious you’ll be and the less likely to turn to es­cape routes such as food.”

“Start with a morn­ing walk. You can eas­ily fill it with more ex­er­cises when you’re ready.”

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