CONGRATULATIONS

Just wanted to say, 'Congratulations'

Its important to stop and acknowledge all of your hard work over the last 4 weeks. Its traditionally something that I think we are not so great at, stopping our busy lives to tell ourselves, 'well done'.
So take a minute and do that.........

Some of you have already had your measures done and some have them scheduled over the next few days. All the results that have come in have been successful due to everyone's commitment to the program.

Success is the continuous movement towards a desired outcome. So remember, any decrease, in weight, fat mass or waist girth is a victory, one that should be celebrated

When Life gets in the way: Part 2

Should I exercise if I have a cold?

Sometimes we can get a cold and think that maybe we shouldn’t train because it will make us feel worse, not better.
Research now shows that you can exercise with a cold without having adverse side effects.


“If you have a cold but no fever, exercising is fine. New research shows you can put as much effort into a workout when you have a cold as when you are healthy. At Ball State University in Muncie, Indiana, 45 students were infected with the rhinovirus that causes most colds. After developing cold symptoms, such as a runny nose, sore throat and/or cough, they ran on a treadmill for up to 15 minutes, as did 10 healthy students. Researchers found the lung capacity of the infected students was the same as that of the students who were not ill. In fact, the sick students reported that exercising didn't feel any more strenuous than usual.”


So don’t let a cold get in the way of achieving your goals this month and beyond!!

BY NADINE

Breakfast Recipe

A great breakfast recipe courtesy of our favourite Swede Kat!!

TASTY EGG WHITE OMELLETE

Ingredients

3 egg whites
2 teaspoons chopped fresh dill
pepper to taste
1/2 cup loosely packed, thinly sliced fresh spinach
1 roma tomato, chopped
2 tablespoons grated 25% reduced-fat Cheddar cheese

Preparation method

1. Whisk the egg whites, 1 teaspoon water, dill and pepper in a medium bowl until soft peaks form. Toss the spinach, tomato and Cheddar in a small bowl.
2. Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the eggs begin to set on the bottom.
3. Lift up the edge of eggs with a spatula, pushing the cooked part towards the centre of the pan and letting the uncooked portion run underneath. Cook until the eggs are almost set and the bottom is just lightly browned.
4. Spread the spinach filling over half the omelette, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve at once.

By Kat


Why is breakfast so important??
10 reasons to eat breakfast

Measurements

Welcome to the final week everyone!

I will be in contact with you all this week to arrange times to do your post 4 Week Intensive measurements. It is important that you are not dehydrated at the time of your measurement which means 1) No training immediately before your measurements and 2) avoid alcohol the night before your measurements.

I will be asking you about what aspects of the 4 week intensive you will be continuing to implement long term so start thinking!

Cheers All,

PJ

When Life gets in the Way

For the next four weeks you have all made plans to help you achieve your fat loss goals and you have made a commitment to stick to these guidelines in order to maximise your results.
Sometimes life gets in the way – there are unplanned events, emergencies, meetings that run over time etc etc etc…
The important thing is to recognise that this has happened and not use it as a reason to give up, but simply pick up where you left off and keep going.
This is an important lesson to learn after the four week intensive has been completed because life is always going to have the potential to get in the way.
If we go on holiday, travel with work, have a Birthday – anything that may disrupt our daily plans, it has the potential to send us off the rails and back towards unfavourable results.
Accept that we are going to have those times and make the choice to get back on track the day after your Birthday, that big night out, an indulgent holiday.

NADINE

Post 4 Week Get Together

We'd like to invite you all to a casual get together to catch up, celebrate, reflect and share your experiences having completed the 4 Week Intensive. There will also be a small debrief and a few stand out achievements acknowledged. We hope you can all make it to appropriately wrap up an inspiring and challenging 4 weeks for you!

When: Monday 12th October from 6:30-7:30pm.
Where: SJB Interiors, Level 2, 490 Crown St (Just around the corner from Ignite before the Clock Hotel)
Dress: Casual civvies, partners welcome!
Nibbles and light refreshments provided.

RSVP to comments or to pj@ignitehealth.com.au

Time to Share

What has been your experience so far with the 4 week Intensive?? It is powerful to share and declare your experiences with others, good, bad or otherwise. You may be inspired by what others are experiencing and you too might have something to offer others facing the same challenges as you. Wow, if they can do it I can do it!

Please post challenges, successes, general observations as to how your feeling to comments. We'd like to share your level of commitment and your experiences with the wider Ignite community, almost all of whom share your goals!If you don't want your comment to be used on the 4 week Intensive board, that's fine, please say "don't use" at the end of your post.

PJ