tips

The Next 21 Days – Days 10-17

by Chavah Kinloch on March 28, 2011

Hello I’m back. Yes I did just take a break right in the middle of this series but I feel so much better for it. So here’s what I’m going to do, one topic for each missed day right here, right now. Let’s do this!

Day 10: Recouperate

If you’re feeling exhausted from your load take a step back. High stress levels and lack of sleep can undo all the work you’ve done. Sometimes rest is exactly what the body needs. As hard as it is to stop, do it because your health depends on it.

Day 11: Focus

When you’re sick like I was last week you find yourself weak and lethargic. When you can’t do your workouts stay focused on your dietary intake. What you put in can help you recover faster and help you stay on top of your goal.

Day 12: Breakfast

We all know the saying ‘Breakfast is the most important meal of the day’ but did you know that you can fatten up your breakfasts? It’s the perfect time to eat a little more. Don’t pile up the bacon but add healthy fats like nuts cheese egg or avocado. Apparently starting off your day eating such things encourages your body to burn more of a variety of fats during the day rather than just carb starting your day which can lead to weight gain.

Day 13: Sodium

Monitor your sodium intake. I come from a culture that loads up on this ingredient, we even have a special dish called salt meat. 1 teaspoon of salt daily is the ideal, thats less than 2,300mg. Try to use reduced-sodium and salt-free canned or frozen products.

Day 14: Music Makes the World Go Round

Sick of your playlist? Switch up your music again. Why not ask your partner or someone who has similar taste in music to you to load your ipod with a new mix. I recently did this then added a few songs of my own and now I can’t get enough of my playlist. I still haven’t heard everything!

Day 15: You’ve Lost Weight, Re-Analyse

What was working for you at the beginning of your journey should no longer work for you now. So much time has passed that it’s time to see what suits now. The smaller you get the more difficult it will be to cut out calories, so don’t be silly and carry on cutting like you could when you first began. Progress will slow down because there is less you can cut out, this is normal. It doesn’t mean it’s impossible, it will just take a little longer.

Day 16: Dining Out

If you find yourself out at a restaurant when it’s not a cheat day look for words like baked, boiled, broiled, grilled, light, poached, fresh and steamed on the menu. I’ve heard of people only eating half the plate at a restaurant and taking the other half home for the next day. If you’re so inclined to do that, go for it but it’s not something I do personally.

Day 17: My gym is closing!

In THREE days. I’m gutted. They’re merging with the big gym in town which is fine for them but I liked the location and layout of the one I’m at now. I went to the ‘new’ gym years ago. I know a lot of people that go to it. I guess I’ll have to be friendly now instead of shutting myself off to just get down to business! That’s part of the reason I didn’t join up there. Oh well. Change can be good.

P.S. I’m fitting so many clothes in my wardrobe again now! *Happy dance*

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Still Weighing in for 2011

by Chavah Kinloch on January 7, 2011

As I sit here feeling totally satisfied because I just finished brunching - which turned out to be more of a lunching, with a girlfriend, I feel ever so slightly guilty about this post; slightly. I shouldn’t because today is my cheat day but whatever, I’m still telling you about it. I ate croissants & scones and damn they were good.

However, on a different note; when it comes to the issue of weigh in posts, I’m not sure how I’m going to do these this year. Will I continue to share them weekly, will I switch to monthly, will I do another 21 days to kick start the year or will I change the way I write these posts to make sure I include a tip every week… or will I keep my precious tips to myself?

At this stage I don’t know what’s going to go down but I know for sure that I will continue to update and share tidbits of knowledge that have helped me/are helping me on my journey. I’m not  actually selfish enough to not share things that I think everybody should have knowledge of. I’ll take it week by week and see how things flow. Watch this space.

But first things first, the damage done over my break was 1.3kg gained. In saying that what’s new because I’d lost weight the weeks before and if you’ve been reading my updates you’ll know this is my patterm. I continued to exercise, gained more muscle – I know because there’s a muscle that’s popped out of nowhere that I don’t even know the name of and lost 5cm from my waist in one week (Christmas-New Years week), so really, just shutup scales!

This week, I dropped 9oog and another 8cm. This time it came from the rest of my body to catch up with my waist. At least I’m shrinking in proportion.

I’ve stepped up my routines again. This time even more intense – like it wasn’t already enough torture for my unfit body. Even more targeted to specific muscle groups, with multiple workouts a day. Yes that’s right, multiple. *insert exhausted face here*

I had to skip my workout yesterday though because of a really long, errand filled day. All my plans went out the window because as soon as I sat down, I found myself asleep on the couch and my husband just left me to it lol. If you read between the lines here, you’ll see that I’m still not loving mornings…although I’ve actually considered getting back into my morning runs. Hear that, morning and run… Two of my most hated words.

You see, I used to do a high intensity run first thing in the morning and basically lost 1kg every week diligently because of it. 20 minutes, switching it up/down every minute. By the end of it I’d be on my doorstep falling into the door panting, praying Andrew would catch me when he opened it. Yeah…that workout brings out the need to vomit. Your legs basically give way as soon as you stop and if they don’t, you didn’t push hard enough. That’s the truth. I’ll explain the proper process in a post one day if anyone’s interested.

Up until recently the thought of doing those runs again disgusted me, now though, not so much. Something must be shifting in my mind space! I’m calling this progress.

Some days I wonder if Bob and Jillian would hate me because I still have road blocks up when it comes to certain things. I mean did anyone see that guy lose 100lbs in 7 weeks? Insane. Maybe I need a trainer. Maybe I need some money for a trainer first…

I’m getting there though.  Aside from today (which is allowed because remember every week I take a day off) my only thoughts of food have been for basic natural foods. It just feels good. A lot has changed. I’m excited to do a workout and even more excited for the workout after that. No gimmicks, no quick fixes. Just doing what feels right for me. My way, my pace. Which reminds me, did anyone see the documentary on the 45 stone virgin? Inspiring!

So don’t feel bad for me because you think the number in my weight loss is low because rest assured it’s not. Before I started sharing  any of this, I’d already lost 20kg in the months leading up to my start. I’d actually lost 30kg then gained back 10kg in 2 weeks which is why I knew I needed to address the problem. So if it makes you feel better you can add that on to my weekly weigh ins and not look at me sympathetically like the little fat girl that can’t lose weight.

I’m not slacking, I’m sculpting. It’s not luck, it’s effort. I will not be a skinny fat person. My goal is to take it to a level I’ve never been before. I don’t know how long it will take but I’ll do it until.

Let’s go 2011. Time to battle.

P.S. Sorry I didn’t get to do the draw yesterday! A friend needed a favour so I was tied up. Results will be up tomorrow. xx

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Decorating For Christmas: Simplified – Like, Really

by Chavah Kinloch on December 14, 2010

Alright, get ready! The countdown is on, we have 11 days left until our friends and family gather. I’m actually having a quiet Christmas with just my family and one of our friends but I’ll still be decorating. I love a nicely set dining table and put one together for most special occasions, I guess it’s like crafting or putting a painting together for me. So here are some super easy ideas for you to use to make your home feel Christmasy this holiday season.

Classic colours: Classic colours for Christmas consist of red, green, white, gold or silver. In the place setting above they’ve used a mixture of red and white crockery to set the theme.

Baubles: This is a really affordable option. You can buy packets of baubles for about $2 or use some extras from your tree. Place a large bunch of them in a few bowls on the table and a single bauble on each dish.

Place Cards: If you’re having a small-medium sized gathering around your table, why not add a little sophistication with hand written place cards? There are so many fun ways to hold a place card (think fruits, veges, pegs or miniature photo frames) and to make them all you need is a bit of card and a pen; although you’re welcome to get creative with what you write on as well.

Buffet Style: If you’re having a large gathering then set up a gorgeous buffet station with a vase of fresh flowers on display but out of the way. Everybody’s going to be huddling around here at once so make sure there’s a clear path. Stack the dishes to one side, the wine and glasses to another and don’t forget the cutlery.

Contemporary Glassware: If the classic colours don’t do it for you, use a colour you love. These turquoise wine glasses are stunning. Everybody needs some glassware for special occasions. Even those of us that don’t drink! Sparkling grape juice tastes just a little better in one of these.

Presents: Once again, if it’s a small gathering, you can put out individual gifts for your guests at their setting. Maybe it’s a small box of mint chocolates to eat after dinner.

Wrap it up: How simple, yet effective is this?  A length of ribbon to wrap up individual settings creates real wow factor.

Christmas Crackers: This is the little tradition that our family does, we inherited it from my husbands family. Each place is set with a Christmas cracker on top then at the beginning of dinner, we crack them open and wear the silly hats. Wait just a few days before Christmas and you can get the really pretty ones for half/a quarter of the usual price.

Pine cones: What could be simpler? It’s also free. You could spray paint them a certain colour, the ones above are gold or leave them in their natural state. Line them on the table or place a few of them on a tray as a centrepiece. Or just do what they’ve done above!

Decorate your chairs: I love these slip covers, they’d work perfectly on my dining chairs but what I’m wanting to show you is the simple decoration on top of them. The pine twig and cone look great but you can make it even more basic by just using ribbon and tying a huge bow. Keep the lengths long for a more dramatic look.

Indulge the senses: Adding a bunch of cinnamon sticks is bound to make it feel like Christmas. Find them at your local supermarket and tie them together with brown string to create a really casual feel.

A touch of elegance: Forget the paper and embrace the linen. Not only does a napkin made of material look stunning and feel so much softer than the regular paper napkin, it’s better for the environment.

Nature and bling: The perfect mix! Bring in some greenery from outside for the table and put it next to your crystal, good china and grandma’s cutlery.

Celebrate Outside: Obviously this is for my southern hemisphere readers, I wouldn’t expect people in Scotland or the US to venture out into all the snow they’ve been getting lately but it’s quite normal for us down here to celebrate outdoors with a BBQ, hangi or umu. You don’t need to do much, I love how the image above has gotten very original with their decorating style by using a large branch over the table and dangling a few baubles off, while using a white table runner for a buffet styled tablesetting on the porch.

Don’t forget the candles: Everyone has candles. All shapes, sizes and scents. Use them! They create an intimate atmosphere and some candles, like vanilla scented candles, can help prevent overeating. Although dim lighting does the exact opposite and it’s Christmas so really, just enjoy yourself.

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5 Decorating No-Brainers That Always Work

by Chavah Kinloch on October 14, 2010

Start with a neutral background. Add pops of colour through layers of fabric and accessories.

Statement lighting. Not only does it do it’s job in helping us see in the dark, it creates instant impact to the overall look of a room.

Bring the outdoors in. Fresh flowers or even a bunch of branches are an affordable way to bring warmth and romance into your home.

Use a vase as a centerpiece. This particular vase is actually on my wishlist, so expect it to show up in my home at some stage. I’m a vase collector, I just switch them out and move them around according to the season. One day I’ll create a space for a large collection.

Use a piece of art as a feature. In the example below something as simple as a frame painted to match the table legs, breaks up the industrial feel of the brick and creates a cozy and modern dining area. This one object brings the entire look together. NB Art does not have to match your couch, curtains or carpet.

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21 Days of Accountability – What Happened

by Chavah Kinloch on September 3, 2010

When I launched Creating My Reality, nine months ago, I wanted to create a place that showed my personality, my flair for life, my loves and my passions. I wanted somewhere others could learn about me, the person behind the ‘artist’. I wanted to show that it is possible to follow your own dreams but that it takes effort and there will be hurdles along the way.

That’s why this blog is called Creating My Reality. I’m creating my reality with my thoughts and choices, setting and reaching new goals and quite literally, creating; it’s my reality, through my creative projects.

Not long before I launched my 21 Days of Accountability something happened. My husband turned 30 a month before, it was during school holidays so he took time off and we got to spend two weeks together as a family. It made me remember just what it is I want out of life. I spent a lot of time reflecting on my own situation and I was made aware of just how much has happened and how quickly our nine years together has passed us by.

I got to thinking about the next few years.

In 5 years time some of my children will be entering their teens. I’ll have entered my 30′s. These are the givens.

I was so lost though. After all the BS that had happened in the past couple of years I’d forgotten what it was like to be me. Chavah. In five years time did I want to still be living in the South? Would what I was venturing into now with my art, give me the results I’m seeking? Would I finally be at my goal weight?

The goals we originally set as a couple when we shifted here 5 years ago had already been reached, what were we meant to do next? These were the types of questions going around in my head.

So before life returned to it’s regular busy schedule, after the children went to bed, Andrew and I sat down and finished the conversation we’d been having for months. It was time to make some decisions.

It was time for some deeper thinking. What if those five years were the last years I had on this earth? What, in my daily life would I change? Am I happy? Are the goals I have set, the goals I’d still want to pursue? What will I have taught my children?

I didn’t like the answers I came up with. I was so angry with myself that I had let mediocrity become the norm. I have a lot I want to do and if things stayed in the state they were in I wasn’t going to get anywhere. I needed change something but where did I start?

It seems it took a month of contemplation but then; one night, it all just clicked. I lay in bed and the thought ’21 Days. Just 21 Days.’ popped into my head. That was it! I had to change.

I needed to make more of an effort. I didn’t feel strong anymore, I didn’t like who I’d become. I remembered the benefits a person gets mentally, when they work on getting in shape physically. That would be my starting point. Once I felt good about myself again, I’d work on the next step and then the next and then the next. If I got myself physically and mentally strong, I would, with no doubt in in my mind, reach these next goals I’d set for myself.

The next day I got up and I wrote:

21 Days of Accountability – Day 1

I didn’t even think. I just wrote it and put the pressure on myself. After I published it I thought, ‘Oh crap, what was I thinking?! I’m not ready to do this.’ Maybe I wasn’t but you know what? It was exactly what  needed. It took balls to speak about depression on my blog. This normally happy person was now going to have to open up about something that would probably put people off her. It was highly embarrassing for me to share just HOW fat I had become, but I’d done it now. I could either live in the embarrassment or show the world that I’m not full of sh*t. I do what I say I’ll do, when I say I’ll do it. You better believe it!

So each day I wrote about a different topic. It wasn’t just to help others, it was to help jog my memory about the good habits I’ll need to practice in my life to get the body (and life) I truly want. As I wrote each tip, I remembered a little more about how good it felt when I put the tip into practice.

I can’t even begin to explain just how good I feel now:

  • There is no depression.
  • There is no sadness.
  • I am surrounded by friends.
  • When my life encountered a hurdle just two days ago, I was strong enough to cope.
  • I work out every. single. day. I’m allowed a rest day every week if I want it but after 23 days (because I’m 2 days late writing this) I have only had 1 day of no exercise and even then, I wanted to be working out. I’ll use it if I want to. I like having no pressure to do either, or.
  • I love the way I feel during exercise.
  • My children’s immediate assumption if I’m not with them is that I’m at the gym.
  • My skin is almost glowing.
  • My hair is growing even faster, I swear.
  • I have a lot more energy, even though right now I’m full go for about 16 hours a day.
  • I have no pain in my hips.
  • The pain from my torn ligament is only minimal now and has only happened once (after a 16 hour day).
  • I’m getting a lot more sleep.
  • I can fall asleep easier.
  • My children have been happier too. They were already happy kids but something changed for the better.
  • I lost 3.2kg and 95cm’s in 21 days.
  • Portion control is back in action.
  • I’m not emotionally eating.
  • I can control my cravings and never feel deprived.
  • I have visible muscle.
  • Water is my drink of choice again. I actually like it.

These 21 Days of Accountability have been amazing. I had no idea what would happen when I started. I’m well on my way back to finding myself again and I’m excited about carrying on! I like me. :)

21 Days of Accountability may come back again in the future if I need it but for now, every Wednesday I’ll be doing a weight loss post. It will have a tip or a recipe etc and monitor my progress. I hope you’ll be back.

In the meantime, go through again to read the tips and progresses made from the past 21 Days. If you’ve decided to do this for yourself, I wish you all the best. I hope you end up feeling just as good as I do. Let me know how you go and if you need a cheerleader.

21 Days of Accountability:

Day 1: How I got fat.

Day 2: Simplify and write a schedule.

Day 3: Write a Menu.

Day 4: Get to it, just do it.

Day 5: Find an anthem.

Day 6: Get some sleep.

Day 7: First weigh in – Make a ticker.

Day 8: Learn to drink water.

Day 9: The psychology behind a cheat day.

Day 10: Involve family and friends.

Day 11: Keep a food journal.

Day 12: Create a vision board.

Day 13: Boost your testosterone naturally.

Day 14: Second weigh in.

Day 15: Take measurements.

Day 16: Get strength training.

Day 17: My super secret tip.

Day 18: Why women should exercise during menstruating.

Day 19: Sweat it out.

Day 20: Find some support.

Day 21: Final weigh in.

I think it’s safe to say that I have been able to switch my bad habits for good ones. I began seeing the differences in my life after just 4 days, by day 7 life was great again and by day 14, I believe I’d already established the mindset needed to succeed in this long weight loss journey. Come day 21, I just can’t even fit in the amount of changes that have actually happened. I’m back to myself again and that makes me happier than you can imagine. Thank you for being there with me these past 3 weeks.

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5 Simple Tips for Photographing Your Artwork

Here’s a really simple 5 step tutorial for artists on how to photograph their work. Take photos in natural daylight. This will help the photo show your works truest colours. I find slightly overcast days produce great shots. Lay the painting flat on the ground. A lot of places will tell you to try and [...]