30 Day Squat Challenge with 30 day Plank Challenge

What needs to happen?

Hold the plank for the corresponding time specified, and complete the correct number of squats daily.

Plank Challenge :
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!


Daily Progress:

1. 50 squats, 50 squat kicks, 20 weighted squats.  20 second plank, 20 second side plank each side.  The challenge set seemed too easy.  I added a few extra of my own along to my regular work-out.  I felt fine at the time, however experienced  a lot of shaking in the muscles when I was stretching to cool down.
2. 55 squats.  20 second plank, 20 rolling planks, 20 second on each side plank.   Even though I found day one easy, this burned from the start.  Surprisingly the legs feel slightly better on finishing than starting.  Not lookng forward to tomorrows squats.   Planks were made tougher by the tightness from squatting, but 20 seconds is bearable for anyone.
3. 60 squats, 30 second plank, and 30 second plank each side.   Found the squats tough. Really hard to keep perfect form with tightness from previous days.  30 second plank not too bad.  Side planks a little bit more difficult for last 10 seconds, need to build up strength, especially in my arms. 
4. No Squats today.   30 Second planks.   Planks much more bearable when not done after squats.  
5. 70 Squats.  40 second planks.   Squatting not too difficult.  Legs nicely warmed up from a 10k walk and well rested without squatting yesterday.   I have a funny feeling that tomorrow won't prove as fun. 
6. 75 Squats, no planks.   First 50 squats were ok, started to lose it a couple times during the sixties and seventies,  hoping tomorrow I will be stronger.   Nice break from planks looking forward to starting them fresh tomorrow.
7. 80 Squats, 45 second planks.   Squats not too bad considering.   45 second plank fine, but side planks beginning to get tough.   I suppose it's harder to support with half your limbs off the ground.
8. No Squats, 45 second planks.   Done about 40 squats as part of regular workout, not looking forward to 100 tomorrow.   45 second planks still testing on the sides.
9. 100 Squats, 60 second planks.   Squats were fine til about 70 then got a new lease of life after 80 as I knew it was nearly done.  Regular plank, tough but bearable.   Side planks becoming very testing on my carrying arm. 
10. 105 Squats, 60 sec plank.   Started with 30 squats, then 3 sets of 25.   Got the bigger set done first.  Planks getting easier today.
11. 110 Squats, 60 sec plank.    Done these squats all in one go.  Had to stop a couple times as I was failing, but felt good having finished.   60 second plank, not too bad.
12. No squats.  90 sec plank.   Great to have a day off squats.   90 second plank possible but shaky.   Side planks failing.
13. 130 squats and no planks today.  One set of 30 squats, and 3 sets of 25. 
14. 135 squats and 90 second plank.   55 squats, 45 squats then 35 squat set.  Feeling much stronger in my legs, and able to drive up from my heels when knees weaken.   A definite improvement in the shape at this stage, looking forward to seeing results on day 30.  90 second plank, difficult but possible. 

Sugar Junkie?

The following is a very reader-friendly explanation about sugar and the problems it causes our diet.

Reposted from Female Health Motivation

What's the big deal about sugar anyway?

Eating sugar triggers the release of a hormone called insulin, the most amazing hoarder you’ve ever met.

Imagine a slightly creepy relative, one that is overly obsessive about cleaning; except for the fact that they don’t have a rubbish bin, they just clean everything constantly, but put the dirt and rubbish into the cupboards. This is insulin.

Now imagine giving that hoarding weirdo a line of cocaine, laced with speed and mixed into a litre of coffee, topped with an energy drink. Their behaviour is similar to what insulin is like, when fed sugar.

It packs everything (and I mean everything) into the lovely little storage spaces in your body we know as fat cells.

Just remember that fat cells are not necessarily cells, they are empty bags waiting to be filled. They will always be there, and they are always ready to be filled with junk…

On top of this, insulin is a real sugar junkie. If it gets a sniff or a taste, it just wants more. You feel this as hunger. Even though you just ate half your body weight in sweets; 10 minutes later, you’re ready to go again, and feeling a little sick (because you’re dehydrated).

Oh, that’s right, insulin doesn’t just pack the food into the cells, it lines it with water.

Sooo, cutting out sugar will reduce your insulin response. The sugar picketers are saying that if you are overweight, it may because of the sugar in your diet, not the fat.

Because we are constantly barraging our bodies with sugar, (and a lot of the time not even knowing it) our little hoarder friend is hypersensitive to sugar, and is like the junkie who is fed more and more of the delightful cocktail of yuck that I described to you earlier.

Hoard, hoard, hoard; before you know it you’re the size of a dump truck and your heart is being crushed in your chest; all the while that hoarding little sh*t is screaming at you “I want more!” like the movie Oliver, except this week, you’re gonna slap that kid in the face and kick him in the balls.

Next week will be a really, really interesting week. You’ll discover how much sugar you actually eat (every cereal except for oats is high in added sugar).

Some of you will discover the depth of your (until now) unknown addiction, while some of you will discover a willpower you never thought you had.

Please tell me how you go, or if you have already given up sugar and what your experience was!

Things to Consider Before Getting your Hole

When I was a teenager my Mammy used to warn me. "Don't get that piercing or you will be left with a big scar."

"Don't worry about it, piercings are temporary, they can be taken out and the hole closes up," I used to tell her.

It's over ten years later.
Who was right?
And who was wrong?

One of the first piercings I ever got was my tongue, but for the sake of my teeth I took it out. Looking at the scar up close I think we can all agree that this looks nasty.

Although some of the piercings I chose were a little on the adventurous side,  I've gotten away lightly with scarring.

I don't regret any of my piercings. Although it probably was foolish to try the same microdermal on my cheek 3 times.  It wasn't my brightest moment placing another implant into scar tissue on the nape of my neck either.  Considering there was a bar here and then this small implant, it's not too bad.

One night I was feeling particularly brave and convinced a piercer to do this one.  This hand-web piercing is known as a difficult one, so I got it on my left hand.  However it was surprisingly hard to keep clean and heal.  So I only wore a ring in it for a couple months before my job forced me to say good bye to it.  When you look at my hand now, you would never know I had it.

My madison was one of my favorites, but I was most worried about the scar this might leave.  Once bitten twice shy.  I learnt from my nape piercing to take it out as soon as signs of rejection were appearing.  After a few months of loving this one, it came out, and all that's left is two very faint dots.




In July 2012 during labour the midwives told me to take out all my piercings.  After taking out my upper lip piercing I was left with not only a gaping hole, but also a big dent into the skin.  I would go as far as saying this looks like a slight deformity, which completely changes the look of my face.  After a few days trying to get used to this appearance I finally pushed the bar back through, and haven't looked back since.

The medusa (upper lip) piercing is one of the few piercings I have left. Unfortunately I will find it difficult to get rid of this one permanently. It is the exception to my "no regrets".

My bottom lip has been done both vertically and horizontally. It has now been retired with a very acceptable scar.  As you can see in the photo, it is about as noticeable as the couple of freckles near it.

I have very piercings left and there will come a day in my life when they all must go.   Piercings might be for Mammies, but I'm not sure if they're for Grannies. But when I do become a Granny I'm sure a dent in my lip will be the least of my worries.

If you want a piercing, go out and get it.  Take a look at the marks I have been left with.  How you would feel about similar ones?

"The scars of others should teach us caution." 

St Jerome

Change your Thinking - Change your Body

1.  Food is not a Reward

How many ex-smokers reward themself after a month off the smokes by bingeing on a packet of 20?  How many reformed alcoholics have a weekly bottle of wine to keep them on the straight and narrow?   If you are trying to lose weight and become a healthier person,  a chinese or chipper on a Saturday night is not going to help you.  Stop ruining your hard work by treating yourself to 3 steps backward.  If you are the kind of person who needs a pat on the back for your hardwork and needs that self praise, then treat yourself to a blowdry, spray-tan, a few magazines or a new book. Small treats can be incorporated into your daily/weekly routine, and I have nothing against going all out for a very special occasion such as Christmas or Mothers Day.  The calories and fat involved in huge takeaway portions are not something your body needs or should be subjected to, on any kind of regular basis.

2.  Get the pints in.

Your body needs at least 4 of these a day.  If you are trying to lose weight you need to take in even more water.  Drinking plenty will help your body break down the fat and eliminate it from your system.  You will find it easier to work out at the gym or take part in exercise if your body is not dehydrated.  You will feel healthier and suffer less with headaches.  Most people let themselves become dehydrated on a regular basis. Water is free and there is no need for us to go thirsty.  Remember, if you are thirsty, it is too late.  Make a conscious effort to drink water throughout the day and never feel thirsty.  Follow the guide below for a fool-proof way to stay hydrated

•  Drink 2 glasses on waking, this wakes up your body
•  Drink 1 glass before every shower/bath to help keep blood pressure normal
•  Drink 1 glass before every meal
•  Drink 1 glass before exercise and sip throughout
•  Drink 1 glass after exercise
•  Drink 1 glass before bed

3. Up your Protein

If you eat fat, your body makes fat.  If you eat carbs, then fairly easily your body will turn this to fat.  If you eat protein, your body uses this for growth and repair, but finds it very difficult to turn it into fat.  Try to eat lean protein at every meal.   If you are spending a lot of time exercising think about a protein supplement or eating protein bars in place of treats. Remember the more protein you eat the less hungry you feel.  I don't agree with diets such as Atkins, as your body does require a certain amount of good carbs, but it is much less than the traditional ideas we have grown up with.  Your dinner should appear to be mostly protein and veg, and a very small portion of good carbs.


4.  Give up Fizzy Drinks

Of all the unhealthy things I have cut out of my life, this was something I found difficult.  It is easy to use diet drinks as a crutch for your weight-loss.   Recent studies have shown that fizzy drinks are one of the worlds most poisonous foods, and could be linked to many problems with the kidneys, liver and some cancers.  You only have to read the label to see that these are just a cocktail of chemicals we don't need to pollute our bodies with.


5. There is no quick-fix

Forget about crash diets, forget about vibro machines, slimming tablets and miracle cures. The only way to lose weight and change your body shape is hard work.  You need to work hard at your diet to make sure you are not eating more than you are burning off.   Dieting is simple maths.

Calories In < Calories Out = Weigh loss
Calories In > Calories Out = Weight Gain
Calories In = Calories Out = Weight stays the same 

If you are gaining weight you are eating too much, and or not doing enough exercise.

If your weight is staying the same but you are trying to lose weight, reduce your calories or introduce extra exercise.  (If you choose to introduce extra exercise, avoid treating yourself for this with food)

6. Learn to feel hungry. 

If you are losing weight and eating less calories than you are burning off, it is normal to go to bed hungry and wake up even hungrier.  In this day and age we have become spoiled never knowing what it is like to feel hungry.  Feel hungry, get used to the feeling.  It is just your body telling you that it is now burning off that extra fat, you will learn to like this feeling.  It can be uncomfortable to begin with as for many people this is a new sensation, but it is not harmful it just requires getting used to.

7.  80% Diet and 20%  Exercise

If you want to lose weight remember your diet is 4 times more important than the exercise. Going to the gym 10 times a week will not help you if your diet is wrong.  Get your diet right, and do plenty of walking.  When you get closer to your goal think about more intense exercise, but you can get most of the way there with simple diet changes and regular walking.

8.  Do Not Smoke

It is very easy to say this but one of the hardest things in the world to do.  In saying that, there are millions of ex-smokers worldwide.   Their will power is no better than yours. Your body deserves the effort it takes.  Half of all smokers will die because they smoke.  Think about all the smokers you know, then think about half of them dead.  Giving up smoking will help your pocket, and also help your health.  You will find it easier to exercise at a much higher level when your lungs and throat no longer hold you back.  You will find an incredible sense of liberation when you are no longer a slave to this drug. Smoking is particularly harmful to women, their fertility and female cancers.

9. Discipline

Discipline means doing what needs to be done, even when you don't want to.  Becoming a healthy person requires discipline.  Going to the gym for that class when you are comfy on the couch, saying no to a bag of chips when everyone else is getting one. Try to have discipline for yourself and forget about what everyone else is doing.  After a few weeks of looking after number one, it won't bother you in the slightest to make healthy choices, regardless of what everyone else does.  Some people are lucky enough to be able to maintain a healthy weight and eat what they want.  I, unfortunately am not one of those people.  Saying no to yourself is not hard for long.  After a while your body no longer expects it, and being healthy becomes the normality, and unhealthy choices become like outrageous thoughts.

10. Slow and Steady

Don't give up if you don't see results straight away.  It has taken a long time for your body to get to where it is now.  To change it won't take quite as long but does require patience. Even if you have a lot of weight to lose it is best to lose about 1kg or 2.2 pounds a week, that way you know you are losing body fat and not muscle which you would rather keep. Follow all these tips and after a while it really will require no effort whatsoever.  Eating healthy and being healthy is a lifestyle you will enjoy and never regret.  Think about this:

RE-BLOG : Other peoples stuff I really like

Usually I write my own blog posts but here are some things I really like:

Things I Wish I Knew Before I had Kids

Nifty Calculators for Weightloss

Test : Are you ready to have kids?

11-things-the-parenting-books-do-not-tell-you-about-labour-and-birth/

Breastfeeding - The Good, the Bad, and the Ugly

There is a lot of pressure on the modern mum to breastfeed, after all "Breast is Best".  Or is it?

Let me tell you what your doctor won't.

Having just gone through those difficult first few months I now understand why bottle-feeding is so popular.  Breastfeeding may help you regain your figure, but it may cause you to lose your sanity.

However , it is a one time only gift that only you are can give your child.  It's short time to make some sacrifices so your little one may have the best start in life.


The Good -  This is the easy part, I'll start with this


Your breastfed baby is

• Less likely to suffer stomach upsets, coughs, colds, and ear infections
• At lower risk of developing diabetes, asthma or high blood pressure
• Not as likely to be obese in adulthood as a bottle-fed baby
• Less likely to develop skin conditions such as eczema
• Mentally developing quicker
• Developing better mouth formation and straighter teeth

Breastfeeding You :

• Lower your risk of breast and ovarian cancer
• Lower your risk of  osteoporosis/ brittle bone disease
• Regain pre-pregnancy figure quicker ( during the first few days you actually feel your stomach contracting back down)
• Bond with your baby better (while feeding happy hormones are released, helping bonding and preventing post natal depression) 
• Save money on formula
• Can feed anywhere anytime without preparation or sterilising equipment
• Breastfeeding alone can be over 98% effective as contraception (but use something else anyway)
• Probably won't get a period for a few months at least

The Bad - These are the things that will drive you insane

• There is no routine, your baby will graze throughout the day and night as he/she feels like.  You will find it difficult to make plans or stick to any kind of schedule.  You will also find it difficult to get a break as your baby will constantly look for you.
• You will have to watch your diet carefully, think of it as continuing on with your pregnancy diet, only probably a little bit tougher.  For example I've had to give up fizzy drinks completely in case it gives my baby wind, and caffeine so we are not awake all night.
• Headaches.   Breastfeeding headaches are common, during feeding be prepared for dull aches or sharp stabs.  This is normal. 
• Expressing.  A baby is at least 3 times more efficient at taking milk than a pump.  Lots of people will like to say to you "just express a bit and you can have a night out"  It can take hours of pumping for 2-3 bottles so this can be a frustrating one to listen to.  It is impossible to do in the first few weeks anyway, as you are struggling to keep up with your growing baby's needs

The Ugly - These are the nasty things nobody warns you about

you might also want to take a pic

• The Milk comes in:  On around day 4 your milk changes from colostrum to the mature milk.  On this day prepare to have the biggest boobs of your life.  Stretched completely to capacity they are sore and swollen, think: very fake boob job.  Around this time you will have to avoid hot showers as this makes the problem worse. 
• Active Let down:   Milk is produced on a supply and demand basis, so the more your baby feeds the more you produce.  If you have a lot of milk you can develop an active let down which means your milk can literally spray across the room ( embarrassing) or usually all over your unsuspecting baby's face.  
• Fussy Baby: It is easy to feed discreetly out and about unless your baby is being particularly fussy.  If your baby is starving, he or she may growl/grunt/snort at your breast, while clawing and hitting you.  Turning your discreet feeding time into a circus of mortification. 
• Sex: Your vagina has already been through the wars.  Breastfeeding will reduce lubrication and make the tissue more tender, so it will be even longer til you are back to your old self.

Like most first time Mums I was in blissful ignorance about how easy it would be to look after a newborn baby.  In the final weeks of my pregnancy I imagined myself coming home from hospital and spending my days dressing my baby up in cute clothes and heading out to show him off.  The truth is in those early days it was nothing short of miraculous if I made it out of the house.  And as for dressing up, yes there was plenty of that.  Not just for fun more out of necessity as Sam had just puked, peed, or pooed on his clothes.  Ideas of tucking my newborn into his crib at night and settling down for relaxing nights were put to bed, while we stayed up all night.


Similarly my preconceptions of breastfeeding were way off.  Imagining a few simple minutes suckling every few hours turned out to be completely ridiculous.  Breastfeeding constantly, days and nights became a blur. I struggled to stay awake, hallucinating as I tried my best not to fall asleep with my baby latched on. 

so it's less like this

.....and more like this

I would still recommend every mother to try breastfeeding.  Although it is extremely tough it is probably the most rewarding thing a woman can do in life.  Unfortunately it does not work out for everybody, and as someone clever once said to me.  "If you went into a classroom and looked at 30 healthy children, could you tell which ones were breastfed?"  Probably not.  

In my case I wasn't handed my baby straight after the birth, as he was taken by paediatric doctors for extra care.   Feeding Sam myself definitely helped us bond straightaway.  As he spent his first couple of days in the special care unit, breastfeeding gave me the power to look after my baby myself.   It is easy to be left out of the loop by doctors and nurses who are only too happy to take over and bottle-feed your baby.  Even though I could have probably done with sleep at this stage I'm glad I persevered.  

Despite the bad and the ugly I would do it all over again. They are short-lived really and the benefits can last a lifetime.  Although its very hard not to be able to hand your baby over to someone during the first few tiring weeks, it is also very satisfying to be the most important person in his life.  Mammals make milk for a reason, the reason being that it is the perfect food for your baby.  Changing on a daily basis it contains exactly what your little one needs.  

Now that I have introduced some bottles into Sam's routine, it is plain to see that bottle feeding is about 10 times easier.  It gives a lot more structure to the day and I can understand how bottle-feeding is the clear choice for many.  The argument is a good mother is not an exhausted mother.

Looking at bottle-feeding vs breastfeeding, I think I would breastfeed again.  Better the devil you know and all that.  

Breastfeeding + all its benefits = Happy Baby

Bottle-feeding + well rested mum giving more quality time to baby = Happy Baby

Either way your baby will thrive, so there is no wrong decision.

I wrote this piece as I haven't found much honest information about breastfeeding.  It has been a great experience for us, but also one of the most difficult things I have ever done in my life.  In fact a couple months of breastfeeding is much harder and exhausting than the pregnancy twice over. So next time you see a crazed looking woman with her boob out in public give her a warm smile.  Her poor head is melted.  LOL

The Worst Thing Since Sliced . . . .

Bread was always a big part of my diet growing up. Toast for breakfast, sandwiches for school and more toast before bed. In between that any amount of slices of bread and butter. The food triangle was sitting on top a large sliced pan. Unfortunately good as it tastes, bread is possibly the worst foundation for a healthy diet, so after switching to brown bread a few years ago, I have now completely cut it out.

You often hear people talking about gluten/wheat intolerant. But our bodies will tolerate things that really aren't good for them, such as bread.

So. What's wrong with bread?

Is it because it is white?

Yes. Processed bread is full of chemicals, including some that are used in a “bleaching” process. Your body does not need or want these.

Is it because it is fat?

Yes. Bread is naturally flat but yeast makes it rise. Yeast causes most people to bloat. It may also be the blame for stomach cramps and indigestion.

Most people lose weight when cutting out bread. There is evidence to show that some of the additives in bread actually slow down your metabolism, making you gain weight easily. Could your sliced bread be the achilles heal in your diet? Then give it the boot.

I have replaced bread with many different healthier options and these are a few of my favorites.

Tesco Brand Chilli Rice Cakes

Ryvita Sweet Onion

Lidl Wholewheat Pitta Breads