Up until I started the 12WBT, I was totally clueless about nutrition. I often checked the nutrition panel on the back of foods but quickly turned it back around when I realised I had no idea what it meant! I had no idea what I was putting into my body or what I should be putting in!
On the 12WBT Michelle recommends women have 1200 calories per day and men 1800. This means I HAVE to look at the nutrition panel so I decided that I should probably educate myself a bit more about what it all actually means! What exactly should my daily intake of nutrients look like? I’m still no expert but I think I’ve got the basics down!
The Daily Intake Guide and the Healthy Food Guide websites were really helpful. They explain in detail about each type of nutrient, what it does and what we need to be careful about along with tons of other great info! I would recommend checking them out!
I actually didn’t even know what calories were but I have now found out from Michelle and from a bit of research, calories are energy, just the same as kilojoules. Here’s a simple explanation from the Daily Intake Guide “Energy is required to fuel body processes (metabolism) and physical activity. If we consume more energy than we use for metabolism and physical activity, the excess is stored as body fat. You need to be sure to balance the energy you consume through foods with the energy you expend during the day. The more active you are the more energy you need and vice versa.”
I thought I would share with you some general information that I found useful for my everyday eating and shopping.
The recommended daily intake for the average adult is:
- Energy = 7,600-9800KJ (women) – 10,400-13,400KJ (men)
- Fat = 70gms
- Saturated Fat = 24gms
- Sugars = 90gms
- Sodium = 920-2,300mgms
- Protein = 50gms
- Carbohydrates = 310gms
- Fibre = 30gms
- Calcium = 1000mgs
- Iron = 18gms (women) 8gms (men)
Below is an example of a daily intake chart that you will find on a lot of products. It tells you the % of your daily intake that is in the product per serve.
Some tips on eating clean and healthy:
- Eat lots of vegetables, legumes and fruits
- Eat lots of cereals including breads, rice, pasta and noodles preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives such as eggs, legumes and nuts in your diet
- Include milk, yogurts and cheeses and/or alternatives. Low-fat varieties should be chosen where possible.
- Drink plenty of water
A general guide for what to look out for when shopping (thanks to the Cancer Council QLD):
Just a few extra tips:
- Make sure you are aware of the ‘per serve’ amounts and how much of the product you actually eat. These can often be very different!
- Apps like My Fitness Pal are very helpful with counting calories (I love how you can scan the barcode of any product and it immediately comes up!!) and it also includes nutrition panels for each product as well as your recommended daily/weekly intakes, it also calculates it all for you and shows where you’ve gone over and where you are lacking!!
Well I think that’s enough information to keep your brain busy for today!
Be blessed, Jade Tanzil
I don’t know about you but my inspirations are the things that keep me going, the things that I focus on when I’m ready to give up, the reason why I do what I do!
As I’ve found with most of the things I’m learning during the 12WBT, they don’t just apply to health and fitness, they apply to all areas of life.
I loved the challenge that Michelle gave us in Week 2 of the 12WBT to make our own INSPIRATION BOARDS! I challenge everyone to do it whether it has to do with fitness or your dreams/goals or family! You can make it the old-fashioned way with a pin board and photos/magazine cutouts or you could whip one up on the computer!
I had to start asking myself some questions when I was putting my board together. Why do I get up in the morning? Why do I go travelling overseas? Why do I give? Why do I go to work each day? Why do I want to eat clean and get fit?
Some answers that I came up with were; my husband, my family and friends, helping people in need (especially overseas), my desire to have children in the future, living a long healthy life and my heroes!
So when I put all of that together and a little creativity I came up with my 12WBT Inspiration Board!
Be INSPIRED and be blessed.
Before I launch into posting about my journey on Michelle Bridges 12 Week Body Transformation I thought it might be helpful to explain what it actually is!
If you want to check out the 12WBT website, it explains everything there but I will give you a quick overview…
There are three important aspects of the 12 week program:
1. Nutrition – A full meal plan is provided with recipes and even a weekly shopping list (I love this part)! You are encouraged to eat 1200 calories per day for girls and 1800 for guys, this is divided between meals and snacks. There are awesome Iphone apps available that can help you count calories too such as My Fitness Pal! The food is delicious and so easy to make! I am the sort of person who loves good food but doesn’t have the time (or desire) to spend hours slaving away in the kitchen so it’s perfect!
2. Exercise – A full exercise program is provided based on your fitness level and the place you want to exercise. Are you a beginner who wants to exercise at home? No worries! Are you a pregnant mum exercising at the gym? There’s a program for that! Perhaps you are training for a marathon outdoors, you will not be left out! It is based on the premise that you will exercise 6 days per week with one rest day.
3. Mindset – Each week Michelle releases two videos with important mindset messages, these are so key in the overall picture of the whole program and the ‘transformation’, it’s not just about having a good looking body but about challenging the way we think about life, ourselves, food and fitness. The forums are also amazing with so many people who are on the journey supporting each other, answering each others questions and sharing their own experiences – good and bad.
4. FUN – Thought I’d throw an extra one in because it is seriously FUN (especially because I love competitions)! There are weekly surprises, an overall competition and lots of events to join in with during the program.
Another thing that I love is that everyone starts at the same time. You can’t join after the start date, you have to wait until the next Round. So everyone is on the same page and doing the journey together.
So there you have it, now you know what I’m talking about when I refer to my 12WBT journey.
Be blessed. Jade Tanzil
I have TWO confessions to make.
1. I broke my commitment to myself and to you about writing on this blog weekly
2. I’ve really let my health slide and put on 10kgs since my wedding day
That’s the BIG question! Now what? Am I going to keep letting myself continue down this track or am I going to do something about it!? I have plenty of excuses to cover both of the above confessions and I was thinking about listing them so that you might take pity on me and I might even make myself feel a bit better, but I’ve decided I’m done with excuses.
I’ve found that excuses don’t achieve anything positive but they do allow you to continue wallowing in your own self-pity, put off what you know you really should do and even want to do and they give you an ‘easy way out’ of moving forward!
Instead of looking back and making excuses for what I’ve done, I’m choosing to learn from the past, and start being the change I want to see!
I’m going to start writing my blog again but in my own timing, sometimes it’s not possible for me to post once a week, other times I can post more, my original purpose for the blog wasn’t to make it into a ritual but to bless, inspire and encourage people. When I go back to the purpose – I realise that it doesn’t matter how many times I write, just as long as I am achieving what I set out to do!
I have joined Michelle Bridges 12 Week Body Transformation (12WBT)! I was totally inspired by my cousin Amy Larsen (right). Amy came to my wedding in May 2011 in a size 16 dress (looking beautiful of course) and the next thing I know she’s posting photos on Instagram of herself looking all sporty and AMAZING in size 10! But the thing that really impacted me about her transformation was the way that her mindset had changed when it came to fitness and nutrition. That was one thing that I felt I missed out on when I lost 20kgs a few years ago. Although I lost 20kgs and learnt a lot of important lessons along the way, I didn’t get the ‘revelation’ of what it really means to live a healthy lifestyle. That is why I’ve joined Michelle’s 12WBT.
I’m ready for a MINDSET MAKEOVER (and a body makeover to go with it)!
In light of the above, I will be blogging more regularly from now on, especially about my journey during the 12WBT over the next few months. My purpose will remain the same – to bless and encourage people. I would love to hear your suggestions, questions and comments – don’t hold back!
Here we go!
Be blessed! Jade Tanzil
Do you have a dream?
Maybe you’ve had a dream but you’ve given up on it. Maybe you once dared to dream, but others laughed at you. Maybe you just don’t believe that your dreams would ever come true, so you don’t bother.
I’ll have to admit, I am a dreamer. From the time when I was young I’ve had all sorts of dreams. Big dreams, small dreams, outrageous dreams, crazy dreams, personal dreams. Some dreams have happened, others have been laughed at, some I have given up on, others I have just let go.
I’m not talking about the dreams that I have while I am sleeping, I’m talking about the dreams that I have when I am wide awake! The visions, the aspirations, the hopes that I can’t get out of my mind.
Where there is no vision, the people perish
Proverbs 29:18 (AMP)
If people don’t dream, nothing will ever change.
Dreams keep me going! Dreams spur me on! Dreams motivate me to become a better person and to do bigger things! When I have a dream, something unexplainable happens inside of me! When I have a dream, things change – in my life and in others lives!
Do you have a dream?
I remember when my best friend and I had a dream to own our very own jet ski. We were 12 at the time and we had a jar which we committed to put $1 in per day in the hope of saving over $10,000. I have to admit that our dream never came true, but we didn’t stop dreaming!
I went to Bali for the first time when I was 16 years old and I had a dream that one day I would live there. I had people around me that encouraged me and supported me in my dream. 8 years later I had the opportunity to live there for 2 years.
I had a dream that I would get married on the side of a cliff overlooking the ocean! It seemed impossible when I was dreaming it but through a series of different events, I had a beautiful wedding at a villa on a cliff overlooking the ocean in Bali!
I have a dream that one day I will raise amazing children and be a great mum!
I have a dream to hold an annual youth conference in Bali where young people all over Bali and Indonesia can come together and be equipped and empowered to live awesome lives! I had a vision of this when I was 18 years old however it still hasn’t happened yet.
Do you have a dream?
To finish I want to leave you with a couple of thoughts on dreams…
1. Everyone has the right to dream – don’t let circumstances or people stop you from dreaming.
2. Surround yourself with people who will encourage and support you in the dreams that you have.
3. If you feel like you’ve failed, don’t stop dreaming. Just get up, dust yourself off and start to dream again.
4. Dream big! The sky is your limit!
5. Don’t give up on your dreams! While some dreams may happen overnight, the majority don’t! (I waited 8 years for one and I’m STILL waiting for others!)
6. Don’t just stop at dreaming – start to take action and see those dreams become reality!
Let go of the past and go for the future. Go confidently in the direction of your dreams. Live the life you imagined.
Henry David Thoreau
Be blessed! Jade Tanzil
It’s that time of the year again. The time of year when I can’t help but take a moment to look back on the year just gone and start dreaming about the year ahead.
2011 has been a HUGE year for me. Specifically, because I married the man of my dreams! (more blogs to come in 2012 about planning a wedding, DIY wedding decorations etc.)
There are so many things that I am thankful for this year, some of the big ones include; a miracle wedding in my dream location with my amazing family and friends, the fast process of my husband’s provisional visa for Australia without even having the standard phone interview, the ability to be able to finish life in Bali well, move to Australia, find jobs and spend Christmas with my family!
And there are those things that I am constantly thankful for such as my awesome God, both of my phenomenal families (so excited that I have two families now!) and my beautiful, supportive friends.
As I reflect on the past year with such thankfulness in my heart, I also look to the year to come with great expectancy.
I am expectant for what God is going to do in and through my life this year.
I am expectant for the new direction that we are going in during this season of our life in Australia.
I am expectant that we will get great new jobs, meet great new people and find a great place to live.
I am expectant that we will have challenges, trials, temptations and problems.
I am expectant that no matter what happens, we have a God who loves us very much.
So as these next couple of days roll by, why don’t you take a moment to stop and ponder these two questions…
What are you thankful for from the year just gone and what are you expectant for in the year to come?
I can’t believe it’s already Christmas time again! As I get older, I definitely find that time goes by so much faster! I’ve spent the last 2 Christmas’ in Bali and it’s great to be back home in Australia this Christmas!
I love everything about Christmas!! Christmas carols, Christmas trees/decorations, Christmas lights, Christmas food, Christmas time with family and Christmas presents!!!!
It’s so easy these days to forget what Christmas is actually about – it’s easy to get caught up in the lights, the songs, the presents, the Santa’s, the hype, the whole thing and not even once think about the reason for the season to use a cliché.
CHRISTMAS IS ALL ABOUT GIVING!
This whole big, crazy, awesome time of year only happens because God GAVE his son Jesus, for us! God was the one who started the whole giving thing and I love that we can celebrate Christmas – Jesus’ birthday – every year, by spending time with family and friends and GIVING to others!
There are so many other things I could say about Christmas, but the main thing that I want to say is…
I pray that you and your families are blessed this Christmas and that you have the opportunity to give to others – whether it be a smile, a meal, your time to listen to someone who needs to talk, a gift or a hug! Also, I hope that you take a moment to reflect on what Christmas is really about – Jesus, an amazing man who GAVE his life for each and everyone of us so that we could be set free.
Love to all. xx
All that is necessary for evil to triumph, is for good men to do nothing. Edmund Burke
Recently, I have heard a lot about a woman named Christine Caine. This is a woman who I have looked up to for many years, I have heard her speak at youth rally’s on many occasions since my early high school years, listen regularly to her podcasts and subscribe to her blog. Every time I hear her speak I am always inspired and encouraged to think about my purpose in life and what I’m doing to make a change in this world today.
In 2008, Christine and her husband, Nick, founded The A21 Campaign, an organization dedicated to addressing the injustice of human trafficking. The A21 Campaign raises awareness, prevents future trafficking, takes legal action, and offers support services to survivors.
I am so blown away by everything that Chris and her team are doing through the A21 campaign, and I wanted to share a little snippet of it with you today. I may not be able to do what they are doing but if I can at least help to raise awareness of this injustice, then that is something.
If you are not sure what human trafficking is you can check out a definition here at the UNODC website.
Some of the stats (focus on Europe):
- Human trafficking is the second largest global organized crime today, generating approximately 31.6 billion USD each year. Specifically, trafficking for sexual exploitation generates 27.8 billion USD per year.
- There are 1.39 million victims of commercial sexual servitude worldwide.
- Over 25 percent of sex trafficked victims are trafficked from Southern and Eastern Europe.
- 90% of victims trafficked into the European Union member states will end up in the sex industry.
- Tragically, only 1-2 percent of victims are rescued, and only 1 in 100,000 Europeans involved in trafficking are convicted.
Life for a sex trafficking victim
After a trafficking journey that typically involves deception, rape, beatings, and constant threats, victims are often forced to live in confining and unsanitary conditions. Once formally put to work, human trafficking victims can be forced to service from 40 to 110 customers in one day. Malnutrition, sleep deprivation, as well as emotional and physical abuse become part of the day-to-day routine.
In addition to the abuse, forced abortions and the contraction of STI’s, Hepatitis B and C, and AIDS are ever looming probabilities. Life for a victim of sex trafficking is hell on earth.
Check out this video below to see what it’s like to live ‘In Her Shoes’
What does the A21 Campaign do?
The A21 Campaign is comprised of individuals, organizations, government officials, and people like you who are committed to abolishing injustice in the 21st century. Their goal is four-fold:
- Prevent people from being trafficked
- Protect and support those who have been trafficked (through A21 crisis care shelters and transition programs)
- Prosecute traffickers, and strengthen legal responses to trafficking
- Partner with law enforcement, service providers and community members to provide a comprehensive front against trafficking
I hope this small insight into the A21 Campaign has opened your eyes a bit more to what is going on in our world today. Most of the information in this article is from the A21 Campaign website. Please check it out for more info and to see what you can to do help. Everyone can play a part in preventing human trafficking whether it’s creating awareness, raising money or volunteering… click here for a list of 21 ways to get involved!
If you have ever been to a third world country, I’m sure you have had that moment where you realise that you take so many things for granted. It doesn’t matter how many times I come and go to/from Australia, every time, I have that moment.
The moment when you just stop and appreciate all the little things in your life.
The things that you don’t even notice every day when you are going about your busy schedule, the things that you assume everyone else in the world has access to such as clean running water, good education, safe roads, transport, food in the cupboard and hot showers.
If you haven’t visited a third world country (or maybe you have but it is a distant memory) you may still be in that stage where you do take a lot of things for granted. I want to encourage you to take 5 minutes per day to just stop, and be thankful for everything that you have, the small things and the big. I do this regularly and I find that it helps me to put life into perspective.
Instead of focusing on the things that you don’t have, why don’t you start being thankful for the things that you do have.
I have travelled to Indonesia, Thailand and Africa and it’s amazing to notice how people living in third world countries appreciate what they have so much more than those that don’t. Although they have so much less, they are grateful for what they do have, and they live their lives to the best of their ability. They are so much relaxed, they have so much more time for each other and they are essentially happy (personal observations).
We live in such a consumer world, there are always more and more things that we ‘need’ and we never seem to be satisfied. We didn’t even know what an Iphone was 10 years ago let alone think that they were vital to living!
Let’s take a moment to re-focus and remember what life is really about.
Some of the things I am grateful for are; my amazing husband, family and friends who are always there for me, the privilege of living in such a beautiful country with gorgeous beaches, clean running water, hot showers, fresh air and so much more…
What are you grateful for today?
Well, in 2 days, my husband and I will be on the way from Bali to Australia – a massive move for us! So I thought for this weeks blog I will write a list of things that I will miss about Bali, here goes!
10 things I will miss about Bali:
1. THE PEOPLE! Indonesian people are some of the most beautiful people I have ever met! They are loving, caring, they look after each other, community is central here! You are always welcome at anyone’s house, they love to joke around and have fun, and they’re very laid-back! I will miss my family and my friends SO much! (you know who you are! This also includes my friends here who aren’t Indonesian!)
2. My church – awesome C3 Church Bali!! This is the place where I have spent the majority of my time over the last 2 years, and one of the main reasons why I am in Bali, you will be missed greatly!
3. The memories – A lot of the memorable moments that have happened in my life have happened in Bali, number one being this is where I met and married the love of my life! (don’t know if you can ‘miss’ memories, but it’s my list so I can put on it whatever I want!)
4. The food – Indonesian food is sooooo good! So full of flavour – and you can pretty much get whatever you want, whenever you want it, and did I mention the price!!?? And don’t forget Mama’s (my mother-in-law) cooking!
5. My motorbike!! – $5 petrol per week, don’t get stuck in traffic jams, can whiz around wherever I want, my white and purple spotted helmet!
6. The weather – I have grown to love the hot weather and am not looking forward to winter! Although don’t really like rainy season…
7. Meeting people – I don’t mean meeting random people, but in Bali, I think I have met 10 times more of friends/family from around the world then I usually would in Australia because everyone comes to Bali on holidays!! And Bali is such a ‘small world’, I have met so many people here that are somehow connected to me or my family or know a friend of a friend! It’s amazing the people you meet in Bali!
8. The price – everything is sooooo cheap here! I can get a meal for $1, petrol for 50c/liter, gym for $6/month, rent a small apartment for $60/month, massage for $5/hour, haircut for $3 and the list goes on…
9. Indonesian english – I get so much entertainment out of reading random signs/t-shirts/brochures that are written in Indonesian english!
10. The scenery – Bali is so beautiful! The whole scene changes if you just drive for an hour or so, you could be on the side of the cliff overlooking the ocean, and then in an hours drive be at the bottom of a volcano, in another hour taking in the breathtaking view of the green rice fields, in another hour swimming at the bottom of a waterfall, in another hour snorkelling in crystal clear water!
Well there you have it! I could add about a hundred things to this list but I don’t have the time for that and neither do you! The main thing is I am going to miss this place – I will definitely be back!