Jess Swarbreck

Jess Swarbreck

Kenzai Member
Bikini time...

Went to the beach today. Felt much more confident in my bikini than I would have done 3 weeks ago. A lot of work still to do but I'm proud of progress so far.

Also, I have a new phobia...of salt! This is the first time I've cut it out of my diet so drastically-what a revelation!

Day 23

I made fishcakes this evening using leftover cod, sweet potato and basil-not bad! I'm going for potato in the evening a lot...feels like a carb to me but im glad its counted as veg! (...right?)

I haven't been totally on point with the diet over the past few days. Have been craving/hungry (not sure which!) later in the day and had a little extra fruit and yoghurt. Not sure how to feel about it because i've been running/walking on top of PCP work out-today for 3 hours!
So part of me thinks I need it. The other part thinks I shouldn't be going to bed full...

Feeling kind of impatient at the moment-maybe thats tied in with feeling guilty.... Anyway, i'll try stop obsessing

Philosophical question

Would these spots still have appeared on my face today if I hadn't read about them being likely yesterday?

Mind Changes

For the first time this week I'm fighting off cravings; its only 7.45 and I've already had my evening snack...can't wait till breakfast.

Will try distract myself with blogging...

The changes I'm feeling are great. It's been a busy, emotional week but I've felt strong and empowered by sticking to PCP. I also feel more self-aware which is wonderful.

Body Changes

Fun to read todays training message and relate to it. I can't remember noticing my veins before-they're definitely more visible.

I have more energy throughout the day. I've felt physically tired but in a good way...completely different to lethargy.

Kind of enjoying aching muscles, its like a constant reminder of the positive changes I'm making. Looking forward to when the fats burned off more and the toning is more visible!

Metabolism is adjusting to the diet-its so clever! Why weren't we taught to eat like this as kids?!!

Women & muscles...?

After reading yesterdays training messages I realised I'm not working my miscles as hard as I should be. I put a lot more effort in yesterday and today and I think my muscles look bigger today. Yikes! maybe I'm deluded butI've heard a lot of conflicting info on this so what is the PCP truth please?!
I like the changes I'm just going to go with it but Obviously don't want bulked up arms and legs!

Tough Day

Think I've been crashing after all the adrenaline and lack of sleep over the past few days.
I've been very irritable today.

Being very busy has kept me away from temptation so thats te positive side.

Haven't been able to weigh food since Sunday-really hope my guessing has been accurate.

Day 14

Life's been a bit more challenging over the past couple of days...
I'm very close to my grandmother who lives across the channel in France; she was rushed to hospital yesterday-all very sudden and unexpected. My sister and I made the decision late last night and flew out this morning; I'm blogging from Cannes! Huge relief to arrive and find her doing much better...was great fun surprising her too.

PCP wise I've done well today! I'm lucky-I have SO much support from my family because after my Dad did it last year, they're all familiar with PCP. My mum is doing a lot of it with me, my aunt and grandmother are full of makes such a difference! I'm so proud for sticking with it today...a 4am start, flights, hospital, rent-a-car, driving on other side of the road in other side of the car changing gears with other hand! A lot of potential excuses!

Workouts so far for me are the easy part, and I'm really enjoying feeling fitter and stronger day by day. This is the first time I've paced myself in this way and it is so much more satisfying!
The hard part for me, as I knew it would be is the diet, as my blogs have mentioned before. Its unpredictable, most of its been easy and fun but some moments are extremely hard! I've had issues with food for a long time. Feeling strong at the moment though!

Better get some buff sleep.


Feeling good

Hot baths have helped keep me going the past couple of days. (or maybe its all this protein!?)

I'm feeling great right now! Relaxed, clearminded...yay for natural highs!

Aching today

...maybe because its my day off so I have time to lie around and feel it. I'm so tired! spite of lots of sleep.

Had fun food shopping this morning-feel ver lucky to have access to such amazing fresh produce.

Pollan food rules...

Great article by Michael Pollan in yesterdays training message!
Pasting his guidelines into this blog ...

1. Eat food. Though in our current state of confusion, this is much easier said than done. So try this: Don’t eat anything your great-great-grandmother wouldn’t recognize as food. (Sorry, but at this point Moms are as confused as the rest of us, which is why we have to go back a couple of generations, to a time before the advent of modern food products.) There are a great many foodlike items in the supermarket your ancestors wouldn’t recognize as food (Go-Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these.

2. Avoid even those food products that come bearing health claims. They’re apt to be heavily processed, and the claims are often dubious at best. Don’t forget that margarine, one of the first industrial foods to claim that it was more healthful than the traditional food it replaced, turned out to give people heart attacks. When Kellogg’s can boast about its Healthy Heart Strawberry Vanilla cereal bars, health claims have become hopelessly compromised. (The American Heart Association charges food makers for their endorsement.) Don’t take the silence of the yams as a sign that they have nothing valuable to say about health.

3. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number — or that contain high-fructose corn syrup.None of these characteristics are necessarily harmful in and of themselves, but all of them are reliable markers for foods that have been highly processed.

4. Get out of the supermarket whenever possible. You won’t find any high-fructose corn syrup at the farmer’s market; you also won’t find food harvested long ago and far away. What you will find are fresh whole foods picked at the peak of nutritional quality. Precisely the kind of food your great-great-grandmother would have recognized as food.

5. Pay more, eat less. The American food system has for a century devoted its energies and policies to increasing quantity and reducing price, not to improving quality. There’s no escaping the fact that better food — measured by taste or nutritional quality (which often correspond) — costsmore, because it has been grown or raised less intensively and with more care. Not everyone can afford to eat well in America, which is shameful, but most of us can: Americans spend, on average, less than 10 percent of their income on food, down from 24 percent in 1947, and less than the citizens of any other nation. And those of us who can afford to eat well should. Paying more for food well grown in good soils — whether certified organic or not — will contribute not only to your health (by reducing exposure to pesticides) but also to the health of others who might not themselves be able to afford that sort of food: the people who grow it and the people who live downstream, and downwind, of the farms where it is grown.

”Eat less” is the most unwelcome advice of all, but in fact the scientific case for eating a lot less than we currently do is compelling. ”Calorie restriction” has repeatedly been shown to slow aging in animals, and many researchers (including Walter Willett, the Harvard epidemiologist) believe it offers the single strongest link between diet and cancer prevention. Food abundance is a problem, but culture has helped here, too, by promoting the idea of moderation. Once one of the longest-lived people on earth, the Okinawans practiced a principle they called ”Hara Hachi Bu”: eat until you are 80 percent full. To make the ”eat less” message a bit more palatable, consider that quality may have a bearing on quantity: I don’t know about you, but the better the quality of the food I eat, the less of it I need to feel satisfied. All tomatoes are not created equal.

6. Eat mostly plants, especially leaves. Scientists may disagree on what’s so good about plants — the antioxidants? Fiber? Omega-3s? — but they do agree that they’re probably really good for you and certainly can’t hurt. Also, by eating a plant-based diet, you’ll be consuming far fewer calories, since plant foods (except seeds) are typically less ”energy dense” than the other things you might eat. Vegetarians are healthier than carnivores, but near vegetarians (”flexitarians”) are as healthy as vegetarians. Thomas Jefferson was on to something when he advised treating meat more as a flavoring than a food.

7. Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. Confounding factors aside, people who eat according to the rules of a traditional food culture are generally healthier than we are. Any traditional diet will do: if it weren’t a healthy diet, the people who follow it wouldn’t still be around. True, food cultures are embedded in societies and economies and ecologies, and some of them travel better than others: Inuit not so well as Italian. In borrowing from a food culture, pay attention to how a culture eats, as well as to what it eats. In the case of the French paradox, it may not be the dietary nutrients that keep the French healthy (lots of saturated fat and alcohol?!) so much as the dietary habits: small portions, no seconds or snacking, communal meals — and the serious pleasure taken in eating. (Worrying about diet can’t possibly be good for you.) Let culture be your guide, not science.

8. Cook. And if you can, plant a garden. To take part in the intricate and endlessly interesting processes of providing for our sustenance is the surest way to escape the culture of fast food and the values implicit in it: that food should be cheap and easy; that food is fuel and not communion. The culture of the kitchen, as embodied in those enduring traditions we call cuisines, contains more wisdom about diet and health than you are apt to find in any nutrition journal or journalism. Plus, the food you grow yourself contributes to your health long before you sit down to eat it. So you might want to think about putting down this article now and picking up a spatula or hoe.

9. Eat like an omnivore. Try to add new species, not just new foods, to your diet. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases. That of course is an argument from nutritionism, but there is a better one, one that takes a broader view of ”health.” Biodiversity in the diet means less monoculture in the fields. What does that have to do with your health? Everything. The vast monocultures that now feed us require tremendous amounts of chemical fertilizers and pesticides to keep from collapsing. Diversifying those fields will mean fewer chemicals, healthier soils, healthier plants and animals and, in turn, healthier people. It’s all connected, which is another way of saying that your health isn’t bordered by your body and that what’s good for the soil is probably good for you, too.

Doing better

Todays been better with the diet. Stuck to it completely. Yay!

Protein vs. Pudding

I used to be vegetarian...wouldnt eat anything with a face up until quite recently. I realised I needed some meat/fish in my diet but haven't been eating it more than 2/3 times a week. I've always loved carbs! (and vegetables)
I didnt finish lunch today, or eat any of the protein at dinner...but then I wanted desert so I had a bit of yoghurt and honey. Now I feel guilty-this is my confession!

PCP Karma

Loved reading todays bit of PCP inspired!

The British summer officially started last week so its raining. Skipping in the garrage brought the extra challenge of not hitting anything with my rope. Praying for more sun...

Breakfast question: can I have honey on my yoghurt?


Yummy breakfast

Up early again and enjoyed breakfast! I wasn't good at the whole half diet thing so the guidance this week is a relief.

Jan 8th, 2018





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