Uplifting cheers from friends and whanau worth gold

The Crew: Daughter Clementine (left), me (VW) and Rebekah
wearing our pretty pink triathlon medals. Photo: Warren Smart

By Virginia Winder

First goal ticked off.

Completed the Contact TriWoman New Plymouth Triathlon this morning and the pink medal is now hanging beside my desk.
I didn't do brilliantly, mainly because of my slow running, but I did what I said I was going to do.
My swim time says 12 minutes something, but actually, I was eighth out of the water.
But 37 women passed me in the transition from beach to bike.

Never mind, because I succeeded in my goal to stay on my trusty red steed going up the hills into a westerly wind. I passed a few women pushing bikes up those steep rises, but there was no way I was going to allow myself to walk. No reflection on those other women, honestly, I don't blame them at all, but my personal goal was to ride all the way.

So I gritted my teeth and began self talk: "I love hills, I love head winds, I am strong and powerful."

There was one part there, I was dry retching but I pushed through it.

Then came the run/walk.

I mostly walked, but did a bit of jogging, just like in my Pukekura Park training.
Yes, the inner runner in me was frustrated, but the word "restraint" screamed in my head every time I thought about pushing it. I'm not ready to do that yet, am still too heavy to stride out like in the old days and don't want to end up snapping an Achilles tendon.
So I got through the triathlon uninjured, but not unscathed.

"You didn't do yourself any favours by doing it," the doctor at Phoenix told me after looking down my throat. 

"So working and training last week wouldn't have helped much either?" I said meekly.
 He agreed.

"Drink lots of fluid and get lots of rest," he said kindly, but sternly, handing me a certificate for two days off work and a script for antibiotics for a nasty throat infection.

But I had to quickly write this before heading to bed (for two days) because I want to say a big "wow" to some of the amazing women in the race.

There were others who managed greater feats than mine, who reached personal goals, who gutsed it out on those gruelling hills up Centennial Drive past Paritutu and down and up past the tank farm and towards Omata and back again.

One of those was my daughter, Clementine, who did the bike section in a team with my niece Rebekah, who did an amazing swim time and great run. Clementine just kept going and going, despite having a bike that wasn't built for racing. She showed true determination.

Another was the woman who was last to cross the line after finishing her duathlon. We go to Contours gym together and she is the most upbeat, energetic and supportive person imaginable.  

It was also great to have people cheer me on, say "well done" and "keep going" and to be uplifted by my personal champions, husband Warren, French daughter Camille, the wonderful Irena Brooks (this is sounding like an Oscar speech now isn't it?), dear friend Cheryl with Sam and Evie, Clementine and Rebekah and Coach Clint holding son Finn.  

When I finished, I felt like I'd just won a gold medal.

It's so important to celebrate and think, "Yeah, I did it."

Now it's time to rest - and drink lots of fluid.

Today, I:

Completed the Contact TriWoman New Plymouth Triathlon

Hit by that nagging feeling of guilt and tiredness

By Virginia Winder

Early morning: Long Bay on the North Shore with Rangitoto in
the distance. Photo: Warren Smart

Yes, it's been too long and I've had people nagging me to write.

Fair enough, but wait, I do have an excuse.

I have started a new/old job at Puke Ariki, been training and battling tiredness and a sore throat.
Come blog-writing time, I've turned tail and headed to bed.
Yes, I've been absolutely sapped of energy.
Let me tell you though, the final Big Day Out was a great workout. Got up a sweat dancing, jumping, arm punching and running up and down steps from stage to stage.
It wasn't a terrific nutrient day though, mainly because I had way too many coffees and, dare I admit it, energy drinks. My actually food choices were good and I didn't have any alcohol, but I didn't get any sleep because of caffeine overload.

I mean none.

Not surprisingly, the hint of a sore throat appeared the next day.
It was a full day too, one that began with a visit to Otara Market (a great place for lycra bike shorts).
Later on we went swimming in a tiny bay off Jervois Rd near where my brother used to live in Auckland before he moved to the heat of Perth.
The following day, I did a two-hour workout at Long Bay Beach, where I went for a walk-run and a swim.
We had a great time staying with long-time friends and came home on Monday feeling replenished, but yes, with a nagging feeling of unwellness.
Back in New Plymouth, I went for a walk-run after my radio show on the Most FM and on Wednesday easily managed 20 lengths of the outdoor pool with only a slight niggle in my left shoulder.
Oh this getting older thing is a pain!
I do my best to ignore the fact I'm just shy of 50 and am reintroducing my body to hard training after nearly two decades of physical slumber (does serious concert-going count as hard exercise?), but those strange twinges still keep happening.
Anyway, nothing is going to stop me.
Well nearly nothing.
Yesterday, I came home from work at Puke Ariki and went straight to bed and slept.
Last night we got bad news, which I won't go into here, but I didn't sleep well after that. Just lay there thinking about life and families and how precious people are.
I've also been thinking about our health and how we work so hard at our careers, but not at keeping well. That was me. I got my priorities all mixed up and now my own health comes first.
None of us are any good for anything if we're sick, are we?
So it all comes back to balance and already those demands of life and work are coming at me.
Incredibly I said no to a job this week because I couldn't fit it in.
Elton John sang "sorry" is the hardest word. I reckon it's "no".
Now, the big news is that on Sunday I'll be doing my first triathlon.
It's just a wee one and I hope I'm going to be able to manage it.
I'll make a judgement call when I wake up tomorrow, but am pretty positive all will be well!
I will, I will!

Fingers crossed this throat will be better and my energy will be back.

Can feel the healing powers of sleep calling.

So, hi ho, hi ho, off to bed I go...

Today, I:

Worked for 8 hours

Did no exercise

Have felt unwell

Ate three nutritious meals

Had 1 cup of coffee

Had 1 chai latte

Drank a few glasses of water

Slept about 12 hours (but 8 fitfully)

El Camino and the lost child

By Virginia Winder
I defy you to listen to The Black Keys' album El Camino and not want to dance.

Put it on the stereo - up loud - and get grooving.

Dance. Go on, let yourself go.

Now, if you have an iPod, an MP3 player or any other portable device that plays music and you've been lacking motivation to get moving, El Camino will do it. So put those headphones on and head into the great outdoors with a beat in your step.

Inside your head you'll be a cool cat, so when those teens look at you with haughty scorn, you can give a sneer back, because, hey, you're listening to The Black Keys. OK, so they've probably never heard of them and are more than likely still in Bieberty, but street cred is all in your own mind anyway.
Remember, I also play Spongebob Squarepants... "It's the best day ever..."
Music, as I have mentioned many times before and will again, is my great motivator.
I would even say it's my Muse.
That works for both writing and exercise. It's my way of tapping into the great beyond, so to speak.
So, if you see me before a sports event, warming up with earphones in, barely acknowledging anybody, don't be offended, I'm just doing my Jonah Lomu thing.
OK, so I'm not comparing myself to the rugby-playing great, however, I will be gathering myself in the same kind of way. Hyping myself up, focusing, visualising and all that.
One of my greatest sporting heroes used to do that. Her name is Sheryl George and no, she's not the New Plymouth District Council member, but one of the most amazing sportswomen I've ever seen in action.
She was a New Zealand champion surf lifesaver at beach sprinting, ironwoman, tube rescue, board - she was the ultimate all-rounder in the water and on the sand. But she was also a Silver Fern and a Tall Fern, which is amazing in itself.
Before racing on the beach, Sheryl would go inside her head. Simply withdraw.
I was the nervous people pleaser and it's only now, looking back over the years, that I understand what my rival was doing and why she was a champion.
Sheryl was focused, visualising her efforts and already winning that race.
So it's taken me a bit longer to learn all this and probably way too late to take any major titles, but I'll still do my best.
Don't worry, I haven't turned into a sports snob or anything - I'll be as friendly as anything after a race, but not before. I will be inward, thinking about transitions and what I have to do.
That happened at the Sunday Farmer's Market the other day.
I was on a mission to get something before it closed and I only had a few minutes to go. A lovely woman stopped me and I was caught, mid-stride, and know I was extremely vacant.
Poor woman. She probably thought I was unfriendly and a bit rude, but I realise that's what I'm like on task, on deadline; I kind of blank everything else out.
It comes from 29 years of this journalism gig, I guess.
So apologies to anyone, especially those who phone me during pressure times.
Or those who want to chat while I'm out training.
I won't be stopping, sorry, but I will wave, smile and call out "gidday".
When I'm out walk-running it's all go, but sometimes I do chat at the end of the pool while swim training. On the bike, you can talk with the person you're riding with - if my husband can keep up - hah!
Have been for some great walk-runs, some long walks and some testing bike rides.
Am sitting here in my new Sarah Ulmer Brand (SUB) bike pants that I got for my birthday and eating my breakfast as I write. Love those summer nectarines. Mmmm.
On the food front, I've just been enjoying everything that summer has to offer. Salads, barbecues, watermelon, corn on the cob, roast garlic, basil, tomatoes and avocados. The latter are eaten at nearly every meal in our household because they contain everything damn fine - good oils, vitamins, mineral and protein. They are, in short, the perfect food and yet people still shy away from them and think they are fattening.
They aren't!
I am living proof of this.
Yes, I have lost more weight.
The other day I was at the beach and a friend got me to pick up her daughter.
She felt heavy and even hurt my ailing shoulder (which is now getting better). She weighed 26kg, which is how much I have now lost.
My eyes filled with tears, my throat clogged up.
"I was carrying you around all the time," I said to the bewildered 11-year-old.
Then I beamed.
"But not any more... not any more!"

Today, I:
Biked for 14km (lots of uphill)
Swam 10 lengths of a 50 metre pool (first swim back after shoulder injury)
Drank lots of water
Ate 3 fantastic nutritious meals
Drank heaps of water
Had 2 cups of coffee
Had 1 cup of peppermint tea
Worked for 6 hours
Slept for 7 hours
Had a leg massage

Yesterday, I:
Walked for 45 minutes
Swam in the sea for 30 minutes
Drank lots of water
Worked for 6 hours
Had 3 cups of coffee
Slept for 7 hours
Went to physio for shoulder

Monday, I:
Worked for 13 hours (bad, bad, bad)
It was a rest day for exercise
Ate pretty well, but did clean up all the chocolate macadamia spread in the house

Drank lots of water

Had 3 cups of coffee

Slept for 6 hours

Sunday, I:

Went for a 60-minute walk (endurance!)

Ate three nutritious meals

Didn't drink enough water

Had 2 cups of coffee

Worked for 2 hours

Slept for 8 hours

Pip and Rebecca get me back on track

By Virginia Winder
Met an amazing woman in Centre City yesterday.
I was waiting to have lunch with daughter Clementine, a couple of Tank salads before me, when I got chatting to a woman beside me.
Right this minute, Pip from Waitara is biking around Mt Taranaki - 150km.
She's been doing 40km training sessions four times a week and a longer one at the weekends, but today she is out there, head down, biking in a fierce and changeable southwesterly wind.  
At times there have been showers, but not many on the northern side of the mountain.
I thought of this 40-something woman at first light because this, she said, is the biggest thing she's ever attempted.
She was determined yesterday and I know she will be today.
People like her make me feel incredibly humble and inspired.
In the short time I chatted with her, I recognised an indomitable spirit; gutsy, vivacious and just a little bit naughty. Yeah, a kindred spirit.  
As I'm writing this in the comfort of my warm home, I am mentally pushing her along, gritting my teeth for her and sending her strength, telepathically. I have no doubt she'll make it, but on a wild day like this it won't be easy.
"Go Pip!"
There's another woman I want to tell you about.
Her name is Rebecca and she has also succeeded in returning to place of health and fitness.
But she admits that it takes ongoing discipline and hard work.
Her three key words to success are: Structure, discipline and endurance.  
Rebecca’s yoga teacher says it is easy to improve but difficult to maintain exercise.
“I’ve noticed this because currently I no longer have a goal and have become lazy again. Previously, I was learning how to run and then running a half marathon.”
Now, she is focused on another project that is not exercise based and says her life is out of balance. “I have a natural inclination to focus on one project at a time. Some may call it having an addictive nature.”
Aware of this, she is now back those three key words:

• I STRUCTURE my days so I can have it all. Delete the frills and focus on the big picture.
• DISCIPLINE. My alarm is set for 6am. If I don’t exercise in the morning it never gets done. Also I feel better during the day, especially if I’ve gone for my walk, run, swim or cycle meditation.  Some like to sit – I like to physically flow while I’m meditating. Discipline leads to routine, which leads to habit.
• ENDURE. I just have to keep going and ignore my body saying no and the mind saying I should sleep in and all the interruptions that can easily lead me astray.

Thanks Rebecca, I needed all this myself because I have got myself out of sorts because I am missing ROUTINE, which you have called STRUCTURE.
With everybody on holiday, the strange weather and odd, intermittent working hours I’m keeping, my training has been up and down too. I think I’ll go for a bike ride and then a raging storm will happen. I plan a walk-run and a thunderstorm rumbles in and as for swimming, well my physio has strapped up my shoulder and strictly banned me from the pool for now.
With that my food intake has gone to pieces a wee bit too.
Just a wee bit though and it’s not showing on the scales – no increases at least and down 1kg, so that’s not so bad.
So thanks Rebecca, I will be adding all these things in to my programme, putting up big words by my desk and starting over today, with Pip from Waitara fresh in my mind.
Go Pip!

Today, I:

Refocused myself completely!

Went for a 40-minute walk-run

Went for a 40-minute bike ride

Drank 3 coffees

Drank heaps of water

Worked for 5 hours

Ate three incredibly healthy meals!

Inspired by real thing at the Mount

By Virginia Winder
Haven't had a great food day and it's made me grumpy.
Had nachos for lunch because everyone else was having it and I was hungry. Not a great excuse, I know, but there it is.
As for dinner, I had a Thai takeaway and it was delicious, but once again I didn't choose the healthiest option from the board.
I'm not perfect, but because I have made such great choices lately I do feel a bit disappointed with myself.
Oh well, tomorrow is a new day.
I begin each morning with untoasted muesli soaked overnight and then throw in blueberries and whatever in-season fruit there is available. At the moment it's strawberries. Then I add yoghurt and some walnuts and get munching.
It's such a great start to the day - natural grains for slow-release energy and blueberries and walnuts for brain food.
On the exercise front, I have been greatly inspired.
At the weekend, Warren and I went to Mt Maunganui to watch the half-ironman.
When we first got there I was completely overwhelmed by all the bikes set up in the transition area. But where were all the athletes?
In the water!
They were already in Pilot Bay, where the men were wearing blue swimming caps; the women wearing pink. A friend says they look like lollies bobbing about and they do.
We watched all the changeovers, saw how people got on and off bikes, put their gear on, how long they took, found out about all the tricks of the triathlon transitions and soaked it all in.
I stood on the sidelines encouraging strangers and telling them how good they looked. "Don't feel it," or "You're lying," were some of the replies.
But they did look great, especially those who had been out there for more than five hours and still had a spring in their steps.
Instead of being put off by watching the race, which I'll be doing next year, I felt buoyed. "I can do this," I said quite often to my sidekick, who is also getting keen on triathlons himself.
There's nothing like watching the real thing to get inspired.
We stayed with our mates Susan and Glenn, who are also tri-hards. That sounds mean, but yes, they too are going through their own midlife exercise, let's-do-it-all phase. I won't call it a crisis like mine because they have always been lean.
My own exercise is going just fine.
Have been walk-running, doing a bit of body-surfing and went for a glorious bike ride today.
Reckon I'll be back in the pool tomorrow, at least doing kick work and drills with my good arm. My left shoulder is coming along, after all I did catch a couple of waves tonight. 
Another great thing has happened, I have stumbled upon an excellent masseur - a Czech man called Jan. I had my first massage on Monday and after he left my feet felt so good it was like walking on cushions.
So, apart from one not so great day of food, this health and fitness quest of mine is going extremely well.
Now I have a confession about the bike. When I went out today, I didn't wear my cleats. I went out wearing running shoes so I wasn't stuck to my bike and I felt much braver and more confident.
Think it will be awhile yet before I venture out clipped on to my bike.
One step at a time, eh? One step at a time...

Today, I:
Slept for 9 hours
Biked for 40 minutes (including a big hill)
Went bodysurfing at Oakura (big waves)
Worked for 2 hours
Drank 2 cups of coffee
Drank some water (but needed more)

Learning to run in Pukekura Park

Leafy laps: There are beautiful walking and running tracks
around the lakes throughout Pukekura Park in New Plymouth.

By Virginia Winder
The walking phase is over.
I have officially moved on to walk-running. It's a slow transition, because I'm being careful.
Went to Pukekura Park where the tracks are tidy, but not too jarring and came face to face with my future and my past.
As I got to the bottom lake, I got a "hi Virginia," and it was a triathlon friend with a group of fit athletes doing speed work.
"This will be you next year," he said.
I grinned. "Yes it will be," I thought with glee.
There was definitely a spring in my step (after they past) when I continued by jog a few trees, walk a few more, as recommended by Coach Clint and by that master marathon runner Gerald Dravitzki.
I did that for my entire circuit, except I only walked up the steps to the Puriri tree, but after that I didn't stop and started jogging straight away.
In Goodwin Dell I got hugs from Howie and Aroaro Tamati and they said one of their daughters was with a group training on the terraces above the cricket ground.
"I used to do that for sprint training. I loved it! Up and down those steps," I said.
"See it's still in you," Howie said.
I grinned. "Yeah, it is," I thought.
Then headed off, past the terraces and saw the young people tearing up and down and remembered.
At this stage, that old song, Turning Japanese by The Vapors, had come on my Sony Walkman. I love the timeliness of things - it came out in 1980 and that's when I was training on those terraces and, of course, it was this part of Pukekura Park that scenes of The Last Samurai were shot.
Was pounding my way towards Fitzroy Beach and a swim in the sea when a red car pulled up.
"Want a ride?" a girl with long hair, holding a tantalisingly cool water bottle asked out an open window.
"Why not?" I said, grabbing the bottle and gulping greedily.
My run-walking is only happening in the park, so I don't injure myself. Therefore, the ride from my whanau was as timely as that one-hit wonder song and that swim in the sea. Oh, those waves.
Life is mostly good, but feel like I'm sitting on one of those annoying weight plateaus again.
But my eating is going brilliantly.
It's here that I have to say that I am one of the lucky people in life because my husband, Warren, is the most amazing cook. He's got his own recipe page on this blog (which he puts up himself) and he's just posted a cool video on making fajitas.
Last night, he made a gorgeous fish curry with tamarind, vinegar and poppy seeds. Mmmm.
Must admit I am missing my swimming, plus my fear of biking is growing (mantra to self, suggested/enforced by husband: I am brave, I am fearless).
Yes, there are some big hurdles coming up.
And I will leap them, I will!!!

Yesterday, I:
Walk/ran through Pukekura Park
Drank heaps of water
Slept badly for few hours because of huge fight going on in neighbourhood (see Taranaki Daily News front page)
Ate 3 excellent meals, but need to have those fuel snacks
Had 3 cups of coffee
Had 1 hot chocolate
Had 1 chai
Had 1 swim in sea
Worked for 3 hours

Wow - people are amazing

By Virginia Winder
When you're a kid, you have no idea about the road rules.
So the poor boy racing around the corner towards me on his scooter had no idea why a crazy lady on a red bike was screaming: "Go left, go left."
I was committed, you see and knew I'd hit him if he didn't move.
He didn't, so I slammed on my brakes and fell. Again.
I didn't hit him - the mother in me just couldn't do that.
Luckily, this part of the walkway has just been resealed so I fell on smooth concrete. No grazes, just bruises this time.
Why didn't I go right? Because it was a tight turn by the Fitzroy camp ground and while I could see Scooterboy in the mirror that has been so artfully placed to show oncoming traffic, the truth is I panicked. These clip-in bike shoes have got me a bit spooked. OK, I'm terrified.
"You can't keep saying that," my husband Warren says.
So, about three minutes before, I'd been biking along yell-singing out: "I'm brave, I'm fearless."
Don't worry, nobody else was around.
It was bravado of course and then bang, Scooterboy loomed.
He endured a gentle lecture about keeping left, but just stood there looking a bit baffled, probably wondering why the silly lady had fallen anyway. 
After he scooted off, my tough, mean husband made me get back on my bike and keep going.
I was all for going home.
But I got back on my undamaged (yes, pouting again) and oh what a glorious ride it was too!
There were so many people out on the coastal walkway on Tuesday morning - parents and kids on bikes, on tandem bikes, people of all ages wandering, power-walking, running, some with dogs and others pushing mountain buggies. My favourite was a guy on a skateboard with surfboard under his arm.
Last night I went for a fast walk home from The Most (100.4FM) after doing my radio show, Waxing Lyrical, and felt great. Even did a circuitous route via the walkway, energised by my latest favourite exercising song - Lonely Boy by The Black Keys.
The good news is my foot problem has improved greatly and I can walk without pain.
The bad news is that when I went to physio this morning, I immediately switched to shoulder treatment. My first fall before New Year appears to have strained my left rotator cuff because that's the side I fell on.
Annoyingly, that means swimming is out for a wee while, but I'm certain I'll recover incredibly quickly.
I love my swimming, especially with my niece Rebekah!
So that means I just have to focus on my biking and my walking.
That's the beauty of triathlon training; there are options.
Tonight, I walk/ran to Fitzroy Beach along the walkway. I didn't plan to run, but went with Camille, my French daughter, and she has such a fast stride I had to keep running to catch up and then of course I kept running to pass her. Then she'd run to pass me, so then I'd have to catch her up.
"Restraint," I could hear Coach Clint yelling in my head, even louder than The Black Keys, so I let her go in the end. Oh, OK, she cleaned me up!
Now, many of you will know there have been a couple of stories about KCL Property owner Bryce Barnett and myself in the Taranaki Daily News this week. The front page story is about our joint quest to fight obesity in Taranaki by leading from the front.
Since publishing on Tuesday, the response from people has been overwhelmingly supportive.
I have had phonecalls, emails, texts, Facebook messages and posts, comments on this blog and been stopped on the beach and in street.
People are amazing.
Wow.
As this journey progresses, I will do my best to research the answers to all your questions, go to the experts and find out even more information.
So feel free to contact me, ask more questions, tell me about your own journeys and share ideas about people who are doing amazing things.
Then I'll write about as many as I can.
Because, while my personal mission is to become a fit, healthy, athlete, I am firstly a writer, so that will be my gift to you all - my words.

Yesterday, I:
Biked about 15km
Walked about 6.5km
Drank 2 cups of coffee
Drank heaps of water
Worked for 1 hour
Ate 3 nutritious meals
Went for 2 swims in the sea (but didn't put any pressure on shoulder!)
Spent time with good friends
Slept, badly, for about 7 hours

Today, I:

Walked for about 30 minutes
Drank 1 cup of coffee
Drank some water (not enough!)
Worked for 3 hours
Ate 3 healthy meals
Went for 1 swim in the sea
Slept well for 8 hours

If you had one shot... the 12-step resolution

By Virginia Winder

Today is the first day of a new year.

Or a new life.

The other day a good friend asked for advice about how to get started on a mission to lose weight and getfit.

Here is my 12-step guide to starting and continuing a New Year's resolution:

1. Start dreaming. What do you want to do? Is there a goal you want to achieve? Think of the biggest, boldest dream you could imagine. What is it? Do you want to climb Mt Taranaki? Do the Otago rail trail? The Abel Tasman walkway? Is it a sporting aim or do you want do look great for an upcoming occasion? Or is it a health issue you want to keep at bay for the rest of your life? Beat diabetes? Lower that blood pressure or cholesterol? This is your dream and your goal - you call the shots.

2. Get going. It's holiday time now, so start walking or swimming or biking or running - whatever it is you want to do. Start with 10 or 15 minutes or 10 lengths. But do something today or tomorrow and again, and again...
3. Make it fun. Get an iPod or MP3 player and listen to music or a talking book. Make it a social outing so do it with a friend, but if they can't make it, go it alone. You'll love the time out and be revived and refreshed by it.
4. Be prepared. Have a bag for swimming all ready to go. Have your biking gear or your walking or running gear at hand, plus a drink bottle ready to grab. Make it easy, so you just get up and go.
5. Start again. If you have a day when you feel flat or life gets in the way of exercise, don't beat yourself up about it. Let it go and start again the next day. This is meant to be fun, not another reason to feel guilty. Lighten up!
6. Forget diets forever. Research shows they are not sustainable and don't work. Ever. That's because you go off diets and go back to bad habits. And what happens? Yes, you've got it - the weight goes back on. How many times have you been on a diet and thought about nothing else but the food you're not allowed? Instead, be mindful about what you eat. "Mindfulness" is a whole subject on its own.
7. Food education is No 1. Find out what foods work for you and what don't. The big revelation for me has been about carbohydrates - rice, bread, potatoes and pasta are the major reasons why I put on weight and couldn't take it off. I have virtually (but not entirely) eliminated them from my diet. If it's too hard to cut your carbs completely, halve them. Have open sandwiches, cut your rice portions in half and the same with potatoes and pasta.
8. Eat more protein. Fish (especially salmon), low-fat meat, parmesan, nuts, avocado, feta and protein (whey powder) shakes help with energy levels in training.
I have cut out most cheeses, plus butter, bacon (which I don't like much anyway) and all other high-fat foods. Not only do I no longer crave them, when I have them, they make me feel ill. 
9. Make sure you have plenty of fresh fruit and vegetables, grains, legumes and unprocessed foods. 
10. Love those treats. I have dark chocolate most days because I love it and it's a fine antioxidant. But I only have one or 2 squares. Coffee is the same for me - I have no more than 3 cups a day, but I won't go without it because that wouldn't be fair on my family.  You might not like either of these and may opt for something else completely different that I have no idea about, but it's OK to have a wee treat.  
11. Banish guilt for all time. Forget the whole idea of failure and guilt. If you have a bad day, so be it. Don't hate yourself for it. You're only human. I'm not perfect - I snuck out to the pantry just before and had a teaspoon of macadamia chocolate spread! Mmmm. Do I feel guilty? Yes, a little, because it's not mine (it's either my French daughter's or my son's - so don't tell). Seriously though, just start thinking about what you're eating, why you're eating it and whether it's going to make you feel better. Consider your answers.
12. Lose Yourself. I love exercising with a passion and when you get going, you will too. Your joy might be surfing, tramping through the bush, sunset strolls on the seafront, bodysurfing with your family at twilight, or doing yoga in a park.

For me it's a combination of sports. Swimming is meditation and fun; invigorating and edgy (read scary); and when I'm out walking, I feel like anything is possible. And for those who don't know, I normally start my walk with that Eminem song, Lose Yourself...

"Look, if you had one shot, or one opportunity
To seize everything you ever wanted in one moment
Would you capture it or just let it slip?"

Happy days everyone - 2012 is yours for the taking.

Today, I:

Walked for 50 minutes

Swam in the sea (in the rain - glorious)

Ate three nutritious meals

Drank lots of water

Had 1 cup of coffee

Slept terribly (playing mother/nurse to young over-imbibers)

Worked for 2 hours