Focusing On My Health & Wellbeing : My Six Steps

As many of you noticed last week I popped out a tweet to share that over the next six months I am going to be making a conscience effort to focus on both my physical and mental health and generally my overall well-being.
I'll be honest with you all, lately my mind has been a little all over the place. From work to weight - I haven't been me. 

How To Stay Focused On Your Goals

Goals.

A word we have all seem to have adapted in our day-to-day life this past couple of years .... 'hair goals' 'relationship goals' 'lunch goals' ..... but today I've talking about actual goals. Plans and dreams we all have and our small but mighty mission to get there.

I, for one, am someone who seems to constantly be making new goals - I want to do this or be like that, strive for this, pray for that! But actually getting those goals.... that's another story.

Over the last few years I've realised that if you want something, you can get it.
 As much as I believe in timings, gut feelings and thing that are meant to be - there's also the aspect of attracting your dreams, believing in yourself and doing everything you think you can to get there!

I've put myself on a right health and fitness mission this year, and although now and again I seem to fall off the wagon (damn hormones) I'm always straight back on it with that end goal in sight. (Alot different than that giver-upper Kirstie from a few years ago... booo we don't like her).

So I've decided to create a short list of ways to help you stay focused on your goals - no matter what they are! 
These will work for everything.... whether you want to loose 5lbs, saving £1000 or become an astronaut (which you can totally do if you want to you know..... I think I'd puke though).

1. Small steps = big distance
The easiest way to start your journey is to make those small steps. Even if it's just one step a week to start with.
For example - want to loose weight but feel like you have a long way to go? Week one, switch all your drinks to water. Week two, make sure you're eating at least 3 portions of fruit and veg a day. Week three, start walking at least 20 minutes a day. Slowly but surely you would have added in everything you wanted to change into your routine and you'll be surprised by how much you've changed by just changing one thing a week... they all add up and make a difference, no mater how small!
In the same way you can save money, instead of buying that Costa or Starbucks daily ("there are also other coffee suppliers available...."), put that £3 in a pot and watch it grow and grow.... all from having one less hot drink a day - bring on Barbados!

2. Reminders
Another simple but easy thing you can do it give yourself little reminders. Why are you doing this? Why is it going to benefit you? Change your phone wallpaper, make a vision board, write in a diary - just remind yourself often of that end goal and how amazing it's going to feel (even if it feels a million miles away, it be get here as long as you stay focused and determined!)

3. Record accomplishments
This is SUCH a motivator! Everytime you feel like you've overcome something, improved or got a little bit closer to that end goal.... write it down! Whether it's on your phone, in a book.... in a blog post?! 
You'll see this list grow and grow and you can try and beat it each month - progression is the key, you're not going to get to your goal in, like, a week are you? Not if it's a big life change!
So each month that passes by look back at what you did in that month to help you achieve your end goal. 
Every accomplishment starts with the decision to TRY.

4. Vision Board
They'll be a new post up very soon about these! As a child I was obsessed with making collages, cutting things out of magazines and creating.
Vision Boards are an amazing way to keep yourself on track and striving! I'm excited to start a new one for myself this week - and yes... you will be seeing it soon :)

5. Don't be hard on yourself 
We all need to press pause sometimes. There is no point in burning the candle at both ends and over-doing everything. I mean that does sort gear towards diet and exercise a little more but it can also be adapted for other things!
Everyone needs some 'me' time, time to forget about stresses and pressures (especially ones you're putting on yourself) 
Saving money? You can go out for dinner with your friends or buy that top. 
Eating well? One Krispy Kreme in a month isn't going to hurt is it?
Changing careers/studying? A day off to watch the Kardashians and rest your brain is okay.
Keep yourself motivated by having those pauses, you'll treasure them and feel so much better afterwards. Depriving yourself of anything is the easiest way to head straight back to the start line.

To get something you've never had you must do something you've never done. #truth

Remember the only reason why you don't fulfill your goals is because - you choose to give up half way through that journey. Imagine how you would feel if you got there .... remember that feeling... bottle it up and when you feel like giving up, remember it. 

(And now I've written this I have an excuse not to give up on my goals.... take your own damn advice girl!)

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How I Work Out At Home : Part 1 - HIIT

Working out has slowly become a regular occurrence in my life again - *thank goodness* yells my un-toned, podgey stomach and bingo wings!
 Growing up I never thought I'd become a lazy and 'un-sporty' girl but after leaving school and becoming 'adult' the thought of exercising slowly went to the bottom of my life priorities and I lost total interest in breaking a sweat and being active.
For a girl who used to be in every school sports team, head to dance classes for hours on end each week and chose P.E. as both a GCSE and A Level - I had rocketed to the other end of the spectrum!

I've had fitness phases over the last few years but nothing that's ever seemed to last more thana  few months - except for walking.... although that's probably just due to the fact that I'm a 26 year old who cannot drive. (yes, I'm saying that in a Clueless quote kind of way!)

I now have a gym membership... yes me! haha..... which means I can take advantage of all the fitness classes they provide, which I have fallen in love with - Dance Atomic is SO much fun!

I'm feeling so happy now I'm back doing regular workouts, runs and classes and slowly but surely I'm seeing a difference. (If I'm not annoying you on social media yet with my updates.... then you're clearly not following me on enough platforms!)

 I can't always get over to the gym and some days early mornings workouts are my only option.

I've been to a few HIIT (High Intensity Interval Training) classes recently - I love the variety of moves and working out my whole body and the timed music that's used (so motivating for me knowing there's only 10/20 seconds left haha!).

It was while I was listening to this music that it suddenly HIIT me (haha get it?)  .... they must have downloaded this 'soundtrack' from somewhere, I could soooo do this at home! So I headed onto Apple Music and searched for HIIT albums and there they were - so many different versions and difficulties, perfect!

I went for a playlist that lasted around 20/25 minutes. Each set being 4x 60 second efforts with 20 seconds rest inbetween.

This is amazing for a quick morning workout or even after work before dinner! 

I try to break a sweat 6 days a week now, so 20 minutes in my own home is perfect - who can't spare 20 minutes?

You don't need alot of room and you can choose whatever moves you want! Whether you want to focus on an area e.g. legs/abs OR work the whole body with a variety of moves (that's my favourite way and it gives parts of me a rest!)

I have a kettlebell that I use to add a bit of weight work into my routines which I love - it was only £10 from Littlewoods #bargain and I have a yoga mat that I use for floor work (no-one likes a carpet burn) but apart from that all I need is my phone with the music on loud to keep me motivated! 

Like I said before, during the workouts you are actually given updates like "half way there" and "10 seconds left" - which really help me to focus and give my all for that 1 minute of intense exercise. (Plus you get 20 seconds in between... perfect for a sip of water or hair adjustment.)

So.... I'm sure you are all wondering what I get upto so here's a list of 10 of my favourite moves to do whilst doing HIIT at home..... (not sure what they are... google is your best friend.)

1. The Plank - great for working and strengthening the core.

2. Mountain Climbers - for someone who hates burpees these are a great way of getting the heart rate up.

3. American Swings - this is a kettlebell move that I probably find more fun that I should!

4. Squats - Booty goals.

5. Bicycle Crunches - a great way to target the abs and obliques in one easy exercise - I really like to push myself on these.

6. Triceps Dips - again with the kettlebell, I have NO upper body strength so as much as these pain me I know I need to do them to improve!

7. Squat Pulses & Squat Kicks - Again .... I need a good butt so these should work wonders.... I hope!

8. Alternating Sit-Ups & Press-Ups - these kill me.... but that means they are working! I normally do 4 sit-ups then 4 press-ups!

9. Scissor Abs - My belly is one of the areas I am most conscious of - I love these as I can really feel like working my muscles.

10. High Knees or Sprint - Another great one for getting my heart rate up - I literally power through this as hard as I can - it's only for a minute..... but it always feels longer (I'm not sure my downstairs neighbour appreciates it though....)

Like this post? Keep your eyes peeled for Part 2 of my 'At Home Workout' series coming soon..... featuring a certain lady's DVDs.....

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Toning From Hair To Toe With Touch Of Silver

Being a 'fake' blonde comes with a price.

The constant up-keep is enough to make anyone reach for the brunette box dye but I love being blonde and I'm willing to put in the effort (and extra haircare steps) that comes with being a platinum-wannabe.
I get people asking me all the time what products I use on my hair to keep my blonde as bright and brass-less as it is and I always have one simple answer - Touch Of Silver.

I have used Touch Of Silver products for years and years - the violet pigmented range is just the perfect addition to my haircare routine to ensure my hair stays as blonde, bright and healthy looking as possible.
The lovely guys at Provoke recently sent me the perfect little bundle to make sure I'm starting out my 2016 right and not just when it comes to my hair.... but my body too.

Along with some of my haircare favourites (we'll get to that part in a minute) Provoke have sent me an amazing collection of fitness bits and bobs to make sure I'm totally set for the world of fitness - it's all about toning and not just my bob!
In the package came a handy backpack, towel, water bottle and a fabulous yoga mat! (I've always wanted one of those!) 
I think you've probably all seen my social media posts over the last couple of months about loosing weight, exercising, feeling better, blah blah blah.
Well... before Christmas I was so proud of myself - I was doing so well with my new diet, avoiding everything 'bad'  and eating the cleanest I probably ever had.... that was until Christmas came and since then I have been so up and down with my eating I've got no idea where I am with it all and well.... I pretty much feel PANTS once again. *hangs head in shame*.

I can't wait to start some exercise classes over the next month or so and get back to that eating routine that I was loving so much at the end of last year - I felt so much better on the inside and out and I'm striving to get back to that again as I was so happy! It's time to tone ... plus I seriously want to try out some yoga with my new snazzy purple mat.
 (With festival season fast approaching and the thought of the hen night I have coming up where a bikini is pretty much a given I seriously need some #help!) - Bring it on.
Right now to talk about those pretty beauty bits.....

Provoke : Touch Of Silver Pre-Toning Primer, Brightenting Shampoo & Intensive Conditioner*

Two of these products have been in my haircare stash for months and months (probably years) on end and I've been through bottle after bottle after bottle.
Those are the shampoo and the intensive conditioner.
The shampoo is the classic Provoke product and most popular when it comes to the violet pigment range. This purple shampoo is the key to keeping my hair BLONDE, because I've just had my hair bleached I tend to just leave it on for a few minutes a couple of times a week and it works a treat.
As my hair colour fades over the next 8-10 weeks though I'll start to leave it on for a little longer each time!

The intensive conditioner is just the BEST. I cannot recommend it enough. The smell is divine and this leaves my hair feeling amazing - so soft and fresh, which, when you have a head full of bleach, is a struggle!
If you're a blondey nd want tot treat yourself to something new - this is the product to try.

The other product featured is the pre-toning primer. This little monkey creates the perfect foundation for even toning results before using the brightening shampoo!
 Just spray onto wet hair and comb through to make sure all the hair is covered then follow with the shampoo. It's as easy as that! (Plus it can be used as a handy leave-in conditioner too... amazeballs!)

This three step routine is something I do normally once or twice a week and it seriously helps to keep my hair how it is, my heart always sinks when my hair colour becomes dull!
Now.... want to know the best bit? 
This stuff is AFFORDABLE. All the products are under £5! 

If you bleach your hair or are thinking about going blonde - THESE are the products to stock up on - tone,tone,tone. 

Bye-bye brassy, Hello brightness.

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Be Body Beautiful by Lucy Mecklenburgh : Book Review

Well this is a first for A Yellow Brick Blog, a book review! I purchased this last week from amazon after spotting people talking about it on twitter and immediately wanting to check it out for myself.

I always loved Lucy on TOWIE and even though sometimes I wanted to shake her and say what are you doing? I always found her to be pretty genuine and definitely a likeable 'character'!

Since leaving TOWIE I think we've all seen the transformation Lucy has made from Essex glam girl to fitness fanatic and I have been fascinated with her journey every step of the way.

 Lucy story seems different to alot of other "weight-loss celebs" - Lucy was never fat, she was never big... she's probably never even been above a size 10, but her fitness and total life overhaul seems genuine, healthy and really achievable if you put enough energy and effort into it.

Her book Be Body Beautiful : My guide to a healthy, happy new you - is a real page turner and not your usual celeb auto-biography.
This isn't about loosing weight, it's about changing your lifestyle and the way you think and feel about food, exercise and the way you live.
 Yes, we do hear snippets about Lucy's life from childhood up until now and how she's got to this point but it is also full of tips, motivational advice, yummy recipes and amazing exercise routines and ideas.

Normally when I look at "healthy eating" books and recipes I sit there and roll my eyes at the extravagant ingredients, 1000 different steps to make it and normally think to myself... where in the hell am I going to find that? But this book is full of easy and attainable concoctions that have got me really excited!

There are meal plans for you to follow for weeks on end, which help you make a healthy change slowly but surely and great lists of foods for you to avoid and encourage! I love the no-no's lists!

Some of the recipes I am looking forward to trying out include :  

Raw Chocolate Mud Shake

Banana Berry Smoothie

Antioxidant Blend

Purple Porridge

Salmon & Scrambled Eggs

Spinach, Apple  & Walnut Salad

Chicken, Strawberry & Kiwi Salad

Green Soup

Beef Burgers with Sweet Potato Fries

Beauty Bowl

Healthy Fish Pie

Avacado, Chocolate & Strawberry Mousse

Dark Chocolate Shake

Berry Crunch

Lucy also shares her favourite exercise routines and even includes a six-week challenge for both diet and exercise to help give you that needed kick up the butt! Lucy also talks, confidence, body, fashion and self-esteem. She's brutally honest and I'm looking forward to finishing the parts I am still yet to read.

This book is all about a permanent transformation which I something I am really striving for.
I want to make my body a healthy both on the inside and out and get out of my rut of junk food binges and exhaustion.
If you're looking for some motivation, ideas and support whilst trying to become healthier and happier this is definitely something you should pick up - even if you aren't a TOWIE fan (it's literally nothing to do with it!)

Thank you Lucy!

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MY WEIGHTLOSS STORY

At the beginning of this week I completed the Race For Life run in my local area. It was 5km and I had been training for it for the last couple of  months! (and by training I mean running around my neighborhood trying not to get caught with a bad VPL and no make-up on every morning)

I know for most of you 5km won't seem far but for me I was just really chuffed to get myself fitter, complete it in a good time and at the same time raise money for an amazing charity.
  After I finished in under my goal time with crossing the line in 28minutes - it got me thinking.... a couple of years ago I would have never been able to achieve something like this and I am really proud of how much I have changed myself for the better concerning my weight and health.

So with this thought I decided that I should do a quick blog post on how I lost weight and how I have became a healthier and happier person.

Just over 18 months ago if you saw me and then a photo of me now you would have never of believed that they were in fact the same person  (in fact you may have believed that I had eaten the current Kirstie!) 

Yup. I indeed weighed alot more. How much you ask? About 2 stone more. And you may all be thinking but your fine now? you wear size 10? why do you still want to talk about it? I do still get people that I know asking me for advice and 'how did you do it?' and to be honest it is something that I did all by myself no Atkins or Marjorie Dawes involved and that is something I am still very proud of. 

Before I start I just want to state that I am all for people who want to loose weight but these things always need to be done in a healthy, moderate way. Starving yourself does not work and my response to every single person who asked me "What diet did you do?" was ... 'The eat less and exercise more diet'. I ate less crap (because I was a junk food whore) and I made myself alot more active (because I was a lazy couch potato) these were simple, easy and basic steps AND they worked.

It was 2011 and over the past year or so I had slowly but surely gained of good few unflattering pounds. This was the first time in my entire life that I had ever been bigger than your average size 10/12 or "overweight" and although my friends told me I looked no different I felt and knew that in reality, I did.
I think first truly believed I was overweight when one rainy afternoon I decided to play on my wii fit and after my first little 'test' my cute little person who I'd grown to love suddenly expanded. I am deadly serious. It full on went plop with a sound effect and became a chubbier little mii person who I immediately felt sorry for.(Lets just say the wii and I then fell out and I was determined to prove it's judgmental scales wrong). 
This, along with the fact I had just booked a trip around America for 6 weeks for March 2012, with my best friend, was the firm kick up the backside I needed to start my weight loss journey.
It was October 2nd 2011 (I remember this as it was a friends birthday) and something in me snapped and right there, right then I was on a diet. 
I'd said this countless times before... "I'm on diet"..."I'm determined" but they all seemed to end on a drunk Saturday night and a hungover Sunday morning. 

But this time it was different, I had a goal.

I wanted to be confident America and be able to enjoy myself to the full. I wanted to be able to go to the water parks in Florida, go to the beach in LA, party in Vegas and not have to think about what I could wear to cover up and how I could avoid these intense public situations. At one point I was actually thinking about wearing leggings to Typhoon Lagoon - how is that even a normal thought? 
And even though I still have hang-ups about myself (that is just something in me that will never change) I went and I had done it and felt 100000% more confident and happy within myself. 
Along with wanting my confidence and self-esteem back (which at this time were total rock bottom) America was the number 1 reason for me to loose weight. But there were also a number of other things constantly on my mind and the answer for all of them always pointed towards me loosing weight and become a healthier and therefore becoming a  happier person.
 I would get anxiety a lot back then and really really badly and I am certain that was to do with my diet and the poor poor state it was in. My fitness was also horrific which for me was just awful. I'd always been a sporty kid/teenager and too be out of breath walking to work was just not right. Fashion also played a huge part. At the time I was working in fashion retail and so much of the stock that came in I loved but I just couldn't wear it because of my size and shape.
 I'm not say I was really really huge, I wasn't 47 stone and stuck in bed or anything, but knowing my body and how I felt, I just wasn't right.

Anyway I digress, it is October 2011 and I decide to get the "Myfitnesspal" app for my iPhone, which can I just say was absolutely brilliant for me. You can type in what you eat and how much you exercise and it calculates your calorie intake and loads more. If you are looking for something to keep track and help control your diet and find out more about what you eating  - this will help.
I knew the main things I wanted to cut out. White bread, pasta, cheese, pizza, crisps and sweet treats (mainly my top weakness - chocolate.) These are things that I knew had to go. I'm sure it's different for everyone but these were my downfall.
Drinks, surprisingly, weren't actually a problem for me. I only drink water and green tea anyway (unless I'm going out, in which case it's a vodka & lemonade) so I just made sure I was constantly drinking them. 
Water is one of the best thing for weight loss, it has so many amazing benefits and makes you feel so much better aswell, if I could give one top tip for being healthy and loosing weight it's drink more water.

Rather than bore you with what I used to eat daily I will list below food which became the main staples in my diet.

• Porridge 
• Cereals - Weeatbix/Bran Flakes
• Fruit - Bananas, Strawberries, Grapes, Satsumas, Tomatoes
• Vegetables/Salad - Broccoli, Carrots, Peas, Spinach, Sweetcorn,Lettuce, Cucumber.
• Eggs
• Baked Beans
• Wholemeal Bread
• Soups
• Jacket Potatoes 
• Fish
• Chicken
• Steak

Of course I'd still have treats now and again and most weeks I would have 1 day where I could have whatever dinner I wanted, which normally ended up being my favourite meal - my mum's macaroni cheese.

As for exercise I tried to do something everyday. I did everything from walking to Wii Zumba. Everyday I would make sure I was active for at least 20 minutes and always tried to better myself each day. I bought a stepper for my bedroom and to go alongside the exercise bike I already owned  and went on these most mornings whilst catching up with some TV shows ( two birds, one sweaty stone.)

After just couple of weeks and a few pounds I was feeling so much better abut myself and as soon as you start to see that number on the scales going down the more motivated you feel about what you are doing. The last thing you want to do then give up and ruin all the hard work you've done. 
Another thing which keeps you motivated is comments from other people, sometimes people worry about saying "ooo you look like you've lost weight" as they don't want to offend the person, but I loved it. The fact that other people were noticing these little changes just gave me that extra boost to keep going with it all.
So for the next 2 months I worked super hard and kept it up and amazingly by mid-December I had reached my goal weight, I had lost 28lbs and I had bought a size 10 dress for the first time in years. 
This was the happiest I had been in a long time and finally felt like myself again and since then I vowed to try and keep myself healthy. Yeah I still eat junk food (who doesn't) but I like to think that I am more sensible with my eating now and still keep myself really active.

If you want to set a goal, no matter how small, do it. Take little steps each day and with determination and motivation you will always make it to what you want.

Sorry if this has been a very long and rambley post and if you did/n't like it please let me know in the comments and give some feedback as too why.