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[suzieb-fit]

Nurture phase starts today, so I'm going into it from an 18hr fat fast.

It's a while since I had a bulletproof. Made with butter, no oil.

I'm having to modify the macro guidelines for this phase.

The book gives 150g for NET carbs. That is too many carbs for me, and it gives 50g for protein, which is way too low.

To fit my lifestyle and make it sustainable, I'm meeting in the middle.

100g of each, plus the usual 60% fat.

Even that is a challenge, lol. But if I'm doing this, I'm going to do my best.

Bacon, fried egg, mushrooms, cheese and salad broke a really good fast time, 45 minutes longer than my target.

Two short walks this morning, adding up to just over four miles.

First workout was full body strength. Another Fiton routine I've not done before.

Then I had a coffee with full fat cream before the second walk.

Before breaking that fast with my delicious lunch, I did another resistance band workout from the programme I started a while ago.

I had my bulletproof between the walk and that workout.

I decided that I was staying with a steady day. So nothing else after that.

Just time to chill, read my book, play a board game with the boss, and just a nice, gentle rest of the day.

[suzieb-fit]

Ok, let's give this "FLAG reset" thing another go, shall we.....? Starting tomorrow.

I've been pretty much "ketobiotic" for months now, plus mostly 15hr fasts, apart from the odd "nurture day", so I guess I'll try be ok starting in on a full nurture phase.

So it is written, so it shall be done......

[suzieb-fit]

I've had a good day, but I made a boo boo 😳😋.

I must have clicked onto the NET values for my food diary. That shows the result after exercise is taken into account. So I was working on those numbers, lol. I was thinking "that seems awfully low today??" Then I realised what I'd done 🤔 😂

Dumbo.

Oh well, I'm over on my carbs today, but only by 9g. I don't think it's life changing.

I finished reading "Fast Like A Girl" last night, so I'm on with another book from my little home library today.

I'm thinking of following the FLAG 30 day reset programme. I tried it before, but just didn't see it through. It's still only a "maybe", though. It involves two different styles of eating. One that I basically follow now, plus another with less protein and more carbs. Plus different fasting cycles.

Plenty of exercise, with yoga, two strength/cardio workouts and my early half hour walk.

Lovely, bright morning. But cold and frosty. I wasn't expecting that when I stepped outside at 6.30am.

I decided to have a Fiton Friday.

The first two were similar in principle, with both strength and cardio circuits.

And I had to get some yoga in, after a long break from it.

I sat out on the front step mid morning for my first of today's two "real" coffees. That felt so good. It had warmed up a little by then.

So apart from that little mistake, it's been a good day :)

[suzieb-fit]

I know how lucky I am for the life I have now. There have been many times in the past where that most certainly was not the case. Very difficult times, for different reasons.

But what matters most is the "here and now". Even with the chronic health issues I live with, I live to my best ability. I work with what I've got, and I'm thankful for those things. Because, I've worked my backside off for them over the past ten years.

Anyway, I'm very happy to be back home after a week away. Life as usual resumes.

Early walk, which always sets me upwell. I have been doing this for a few months now, andwill continue to do so for as long as it feels right.

Then back home for a new Fiton workout.

Full body strength. No surprises, just a routine I haven't tried before.

Both the walk and the workout were fasted, of course.

Then I broke that with salted peanuts, plain mixed nuts and a change to my usual breakfast fruit - strawberries.

I'm having apple with my afternoon snack.

I have had a very full laundry basket to get through, so I've been busy washing and hanging out to dry. Four full loads by the time I'd finished.

Plus I'm organising a local outdoor HIIT class, starting this Saturday morning. Might go nowhere, might get a few regulars.

Just an idea I've been toying with recently. So I decided to just go for it.

I've been pretty busy with home and work stuff today, so not much exercise. A good, active morning though.

Plus lovely food, excellent macros and chill time too.

It's good to be home, and I'm feeling ok!

[suzieb-fit]

[suzieb-fit]

[suzieb-fit]

[suzieb-fit]

On my way back to normal life.

It's been a challenging week for different reasons, but I've been taking care of my health with my usual fasts, same food quality and plenty of outdoor exercise. Walks and bike rides.

Full day off today. Going to be a busy one. Lots of work to do at both ends of a motorhome start or end day. Packing everything up for travel, then unpacking and putting everything away at home.

So a nice treat for the journey. Costa cappucino and mixed nuts 😊👌

[suzieb-fit]

Lots of pics for today's snapshot report!

The day started with breakfast by the cab window. A chilled half an hour, looking out at the surrounding peace and nature.

We're going home tomorrow, so we ended our trip away with a 7.5 mile walk, straight after that.

Not a long distance, but plenty of adventure. Steep climbs, LOTS of steps and some very scary stepping stones.

Lovely lunch back in the van with locally sourced meat and some wild garlic that I picked this morning. It's strong stuff!

Average fast time and excellent macro's.

Excellent day. But yeah, I'm ready to go back to my usual home life!

[suzieb-fit]

A dull, wet morning in the motorhome. No electric hook up here, so it's cold as well.

But no big deal.

An hour less for today's fast, because of yesterday's late dinner.

And I can't figure out how to stop the fast timer on Carb Manager, for it to show how long I fasted. I just reset the time so it then went into my eating window timer. Really don't want to have to now use two apps, lol. That's one reason I paid for the CM subscription!

A day off fitness. Just a short walk to the local town. In the rain. Awesome 🤔🤣.

It was mostly a dull road walk, but with a very pretty church and beautiful old graveyard to walk through, giving a nice break from the traffic and tarmac drudgery.

Got some good quality ham and ox tongue at a butcher's shop. That made lunch extra good!

And I've started adding a big spoonful of extra virgin olive oil to my fruit snack. Game changer! Mixed with the greek yoghurt and pure fibre supplement, it's an absolutely delicious combination!

Macros are excellent, and I'm still on holiday!

I could have so easily given myself the week off, but nope. After a day or two of total "freedom ", I was back on it. I feel much better this way.

Blood sugar has been fine most of the time over the last couple of days, particularly today. That's always a bonus.

Monday has been gentle and relaxed. I feel good 😊

[suzieb-fit]

A dull, wet morning in the motorhome. No electric hook up here, so it's cold as well.

But no big deal.

An hour less for today's fast, because of yesterday's late dinner.

And I can't figure out how to stop the fast timer on Carb Manager, for it to show how long I fasted. I just reset the time so it then went into my eating window timer. Really don't want to have to now use two apps, lol. That's one reason I paid for the CM subscription!

I've already logged today's meals. I know what I'm having. And a day off fitness. Just a short walk to the local town, with a bit of a look around while we're there. In the rain. Awesome 🤔🤣.

Blood sugar has been fine most of the time over the last day or so. That's always a bonus.

Monday will be gentle and relaxed.

[suzieb-fit]

Seriously, what's wrong with some people? Gotta laugh at these sad little creatures.

[suzieb-fit]

Ok, I signed up for the quarterly Carb Manager subscription. So I'm going to try that for my future fasts.

Good day on all counts, apart from my stupid body trying to hold me back. Hormones, genetics, diabetes. Pffft. Nope. Not happening.

Wonderful food, ending my eating window with an 8oz gammon steak, two fried eggs, peas and salad. A lovely treat at the pub where we've parked the motorhome for the night.

And very much welcome after a 27 mile bike ride with lots of steep ups and downs!

Plus we found a costa, to sit outside with our packed lunch a few miles towards the end. Extra shot cappuccino for me, thank you very much!

Life is good 😄.

[suzieb-fit]

I wanted a free app that showed NET carbs, rather than MyFitnessPal, which only shows total. I'm trying the free version of the "Carb Manager" app. Considering the paid subscription, buy I'll decide that once I know if I like using it.

The calories are a basic function. I'm not taking too much notice of them. Just working on the ketobiotic macros that are recommended by the author of the "Fast Like A Girl" book.

I have modified them for my lifestyle and preference. I need more protein than the FLAG approved level, and I only work to the 50g maximum NET carb/60% minimum fat targets.

The only exercise I'm doing today is a half hour online training session. That was at 8am. Full body, using resistance bands. Full day off apart from that.

And I threw in a longer fast. That was no effort, because of that workout. I was training her when I'd normally have breakfast.

A mixture of plain mixed nuts and salted peanuts with collagen coffee for breakfast in the motorhome. We're heading somewhere new after lunch.

Omelette (cooked with olive oil) with ham, full fat cheese and a handful of lettuce. Very basic, but very yummy!

And yep, feeling pretty good!

[suzieb-fit]

I'm going "half and half" while I'm away from home.

I've had my "splurge", so now I'm reigning it all back in.

Back to average fasts, anyway.

I'm not doing any actual "workouts", because motorhome life doesn't really allow for that, unless I go outside. And that's not usually practical, depending on where we're pitched up.

Staying active, though. Been away three days, and done some outdoor exercise on each of those days. 5 mile muddy, tricky walk on day one, an extremely tough 18 mile, off road bike ride yesterday and a ten mile walk today.

And yeah, lots of mud on all three days!

Rest day tomorrow!!

I'm not taking any notice of macro's, but eating as I normally do at home. Just more fruit and veg. And nuts.....oh, the nuts 😅😅.

No later snack today. Timer goes on after dinner, as it usually does at home.

Friday has been a good one!

[suzieb-fit]

So yeah, this is me "on holiday", apparently 🤔😅

Tough walk yesterday, but that was nothing compared to a truly traumatic off road bike ride.

Long walk tomorrow.

I've eaten the usual food, but MUCH more of it. Plus no fasting.

But I feel bloated and a bit yucky.

So even though I'll be on holiday for quite a few more days, I need to go back to fasting. Starting with 14hrs.

And reading FLAG once again is helping me get my head back 🙂

[suzieb-fit]

New day, same focus. Health, wellness, positive attitude. Even when we struggle, even when we are challenged, even when we take a step back and need to get back in the game.

I was laid in bed, considering staying there. And I did, for maybe ten minutes.

Then I was up and out for my morning walk. That's more for mental and emotional health. Any physical benefits are a bonus.

And yes, as I set off, I was then considering leaving out my usual pre-breakfast workout. But nope, I got straight into it.

And into a new (old) book. Just finished the Tim Spectre one. Fancied moving on to my third read of FLAG. I never read books just once, unless they're no good 😋

I tried roasting nuts again last night. I didn't forget them this time, thankfully. Mixed them with salted peanuts. No apple this morning. Having some with my afternoon snack.

I gave myself a very easy day. I needed some moderately active recovery.

Fabulous food and macros, a bit of time outside helping the boss with some work he was doing, building a bike stand, plus a tiny bit of fitness and a half hour extra for my target fast time.

All in all, not a bad day.

Heading off in the morning, after training my awesome online lady. Giving her a full body session, after working both upper and lower body separately so far this week.

Then it's a week away in the motorhome.

So I'm calling my holiday in from now.

We'll be walking and cycling, so it's not going to be a lazy week!

And still focusing on higher fat, medium protein and moderate carbs. Lots of nuts will no doubt be eaten 😅.

But I'm taking it easy. Starting now.

And yes, I'll be taking sardines too! Love my sardines. Just had them for lunch with boiled egg, cheese, cottage cheese. Little pile of lettuce and a couple of cherry tomatoes to add a bit of crunch. Salt, pepper and mixed herbs. (Polyphenols for the win!)