Getting Through Christmas and New Year

With Christmas and New Year fast approaching, a lot of the conversations seems to be about ‘getting through’ the holidays and then ‘getting on’ with pursuing health and fitness goals from January 1st.
Nothing wrong with that, of course (though personally, I find that those who achieve the most impressive and rapid results are always those who start TODAY), after all, people are busy, they’re distracted and they have all manner of obstacles preventing them from getting what they want when the holiday season rolls around. (read excuses)
But here’s the interesting thing.
Considering people are waiting til ‘the time is right’ to get started on pursuing their goals (presumably ‘right’ meaning that there’s nothing standing in their way), there still seems to be a lot of discussion about avoiding the disappointment of failure by not setting goals too high and not over reaching.

In effect, these conversations are saying “Don’t go for what you REALLY want, go for what you think you can get”
I can understand why people think this way.

They’re scared of ‘failing’ at their diets, their exercise programs, their performance goals and their dreams so instead they play it small by choosing to rationalise and justify their goals instead of going for what they really want.
What they REALLY dream about.

Instead of dreaming the big, amazing, inspiring dreams they settle for what’s ‘realistic’.
In other words, they settle for what someone else has told them either is or is not possible.

I see it all the time at FitterFaster where people who really, desperately want to lose 15kgs set goals of only 5kgs ‘because it’s more realistic’ and who, in doing so, rob themselves of all the power, passion and purpose required to not only achieve the big goal but, ultimately, the small goal too.
It’s true!

Most of the people who set themselves smaller goals because they’ve rationalised them to be more ‘realistic’ have just as hard a time bringing these small goals to life as they would have had if they’d committed to the big ones.
Strange but true.

And here’s why;
Small goals are all fine and dandy but, the truth is, most people aren’t looking for small improvements in their lives. They want big, Huge, ENORMOUS, life-changing things to happen to them rather than small, incremental and often inconsequential goals.

Big goals get you out of bed on cold, damp and dark winter mornings. Small ones have you telling yourself “Go back to sleep, you can do it later”

Big goals have you sticking with your healthy diet no matter what. Small goals have you saying “Well, ONE piece won’t hurt…”
Big goals have you thinking and acting big. Small goals have you thinking and acting… small!
It doesn’t take a rocket scientist to figure this out does it?

The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
The word ‘revolution’ comes from the Latin ‘Revolutio’ and means literally ‘a turn around’. Your life turns around by thinking big, powerful, passionate thoughts of what you WANT from your life and then taking the steps to make that happen, NOT by containing your thinking only to those things that you believe are easy.

The truth is, those things that are easiest to do are also the exact same things that are easy NOT to do.

Pushing your plate away when you’re full is easy to do… but easy not to.

Taking 15 minutes a day to exercise is easy to do… but easy not to.

Saving $1 a day is easy to do… but easy not to.

There’s no power, passion, purpose or promise in the small goals that don’t really get your juices flowing. The real power is in those big, scary, exciting goals that, once achieved, would literally turn your life around.
In other words, Revolutionary Goals NOT rational ones.

Think big.
Then, when you’ve thought big, think BIGGER!

Design the grandest, highest, most perfect vision of your goal in your mind THEN take action to make that goal become a reality.
Set a revolutionary goal TODAY. Don’t wait for New Year or for after Christmas.

Set it today and you’ll have almost 3 weeks toward your goal in the bag before the first day of 2016.

Not to mention that I’m not taking new clients in the first 2 weeks of January 2016.  I want anyone who is serious about changing their bodies to commit now.

Contact me today to book a look around, a chat and an assessment.  Start your $49 JumpStart program before Christmas (28 days unlimited training) and I will give you the entire month of January free!  (you’ll finish your 28 days after January 31st)

Please share this post with anyone who may be interested, or hit the share buttons at the top or bottom of this page

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What You Can Do About Your Modern Day Life Making You Fat

Life these days in many ways is much easier than it was before.

We have convenient ready-cooked or prepared meals available, automatic washing machines, remote everything, the internet and mobile phones. We have cars and public transport, updates from around the world on absolutely anything we need to know.  Information is available on any topic 24/7.

You can buy food ready to eat on almost every corner, or if you like to ‘cook’, you can buy edibles in boxes, jars, packets and containers that simply require the addition of 1 or 2 ingredients or just some heating up and viola, a ready to eat meal or snack done with hardly any effort at all.  You can even buy food-like substances in bar form meaning no preparation required at all.  Just open the wrapper and consume.

The downside to all this is that we are much less active, we generally work more in our paid jobs, we do less stuff like housework, gardening and mowing the lawn and we certainly commute in less active ways.

In fact, most of us have to set aside time to ‘be active’ such as attending an organised training session (such as those we run at FitterFaster) or ‘going for a run or walk’ simply for the exercise.

Other lifestyle factors contributing to your excess body fat are:

  • You’re chronically stressed
  • You don’t get enough sleep
  • You sit down too much

Combined with the factors mentioned above:

  • Not being active enough every day
  • Eating less than ideal food because it’s easier/faster/more convenient

But all is not lost.  There are lots of things you can do to ensure that your modern lifestyle has the lowest impact possible when it comes to storing excess fat or stopping you from getting rid of it.

Not being active enough

Inactivity will cause more deaths this year than smoking
Inactivity will cause more deaths this year than smoking

The most obvious way to make a difference here is to start some type of exercise routine.  It could be a daily walk or jog (or combo), using and exercise video in your own home, using a downloaded training routine at home or outside or attending organised fitness such as classes and training sessions or Personal training offered at fitness centres, gyms or by personal trainers.

What is less obvious, despite being pointed out to us regularly over the past 10-15 years, is just being more active in the things we do every day.

Could you walk to work?  Really?  Are you that far from your workplace?  I remember walking to work regularly in my younger days in high heels and my skirt-suit.  I could easily have driven (and did if it was raining) but it only took about 20 minutes each way and was an enjoyable part of my day – I have a strange thing about checking out peoples’ gardens.  I still do it now.

If you really do live too far away to walk, could you park further away and walk a few blocks?  Could you carpool with someone close by and at least walk to their place?  Could you get off the tram or bus a few stops early?  Adding 20 or more minutes of walking into your day really makes a difference.

During the day, take the stairs, walk to other peoples’ offices instead of calling or emailing.  If you need to visit another workplace or the post office, walk there if you can.

Offer to do the coffee run and walk again.  There are lots of little ways you can add more activity into your day.

Eating lower quality food

Does your shopping trolley look like this?
Does your shopping trolley look like this?

This is a trap a lot of us fall into while we tell ourselves we are just too busy or tired to cook a meal from scratch.  But honestly, cooking meals at home really doesn’t take that long.

If you do a bit of preparation on the weekend, you can have meals partly or even fully made ahead of time which makes it even easier.

I’ve written about meal preparation and make ahead meals and snacks several times before.  Check out these posts for ideas on being organised and for different meals you can make quickly or ahead of time.

Quick, easy and nutritious breakfast meals for those on the go

Meals and snacks you can prepare ahead 

More easy ways to have food prepared ahead of time

You sit too much

I solved this problem for myself in a few ways:

First, I purchased an adjustable desk.  My choice was a Varidesk which sits on top of the desk I had and is adjustable to a seated height or a standing height. I actually keep mine up at the highest setting and lots of my computer work standing now.

Secondly, I downloaded a timer and I make sure I stand up, walk around or do a quick set of squats about every 15 minutes.  Yep, that often.  It takes a minute or 2 at the most and I found that once every hour or so just wasn’t often enough.  Getting up out of my seat clears my head as well and I’m more focused as well as the health benefits of getting out of the seated position regularly.

You’re chronically stressed or you don’t sleep enough

Do you feel like this from time to time?
Do you feel like this from time to time?

I’ve put these 2 together as often (but not always) they go hand in hand.

A lack of quality sleep means automatically that your CNS system is being overly stressed, so the first stop here is to make sure you’re getting an absolute minimum of 7 hours good sleep each night.

Ways to make this happen for you include:

  • Going to bed earlier – duh!  Obvious but not as easy as it sounds.  Get into a routine.  Having the same bedtime and wake time each day really helps with falling asleep more easily and having more restful sleep.  If you’re in the habit of going to bed too late, setting an alarm to tell yourself it’s time for bed now is one thing that works for some of my clients.  Slowly bring your bedtime forward by 15 minutes or so each week till you’re actually going at a decent time.  The old wives saying of every hour before midnight is worth 2 hours after midnight is true.  It’s all to do with our bodies natural cycles and rhythms.  So sleeping 7 hours from 9.30pm – 4.30am is much more effective than 7 hours from midnight to 7 am.  Heck, if you’re managing to get to bed at 9.30pm, you can probably easily get 8 hours or more.  Unless you get up at 4.30am like me!
  • Turn off your gadgets and screens at least 30 minutes before bed time.  This is vital.  The light emitted from your screens will stop you from falling asleep quickly.  Just make it a habit not to have your phone, tablet or computer on after 8.30pm.

Chronic stress is a major factor in our society generally being fatter than it was a decade ago.  A stressed body and mind doesn’t just make it hard to make good food choices or to have enough energy to do some exercise.

No, it’s much deeper than that.  On a cellular level, a body that is stressed all the time produces hormones that inhibit fat burning and cause more fat to be stored regardless of what you’re eating or if you’re training.

This is so common even in some of my clients.  They eat really well, they train hard and consistently, but they neglect the recovery and stress reducing side of things and wonder why results are so hard to achieve.

Read this article for awesome ways to reduce stress and to even recognise if you are chronically stressed – I bet you are.

Stress management- find out if you’re stressed and what to do about it

The above article is quite lengthy, but set aside 30 minutes to work through the questions (I think you’ll see yourself in some of the signs of chronic stress) and then read the very practical ways to start coping better.

You’ll see a difference in your results by following all the steps above, and really, there’s nothing there that you cannot do.


Is Breakfast the Most Important Meal of The Day?

A lot of people think they are saving calories by skipping breakfast.  But you should think again.  What usually happens is that you end up starving  by mid-morning, are unable to think clearly and concentrate and you will more than likely replace those missed calories and more sometime later in the day.

Eating more earlier in the day (within reason of course) usually means eating less later in the day.

I see this time and time again in food journals. The binge more happens more often than not, after skipped morning meals because you simply got hungry due to the lack of calories consumed early in the day.

Having said all that, it’s important not to overeat at breakfast time too and you can do that by eating low energy density foods.  This basically means choosing foods that have a high volume/lower calorie ratio.  Or, in other words, they are filling but provide less calories than other choices.

This is the basis (along with eating real food) of all the FitterFaster meal plans.

Yep, eat heaps and lose body fat because calories are lower overall.  Never be hungry because you are simply eating too much food.  The biggest and most common complaint I hear is; “There’s too much food, do I have to eat it all?”

So what does this mean in practical terms?  What should I eat for breakfast?

Higher fibre foods are great.  Foods with high water content are great.  Real foods are fantastic and if you combine all these, you’ll get the ideal breakfast for everyone.

A well balanced meal includes ample protein, low energy carbs (usually in the form of vegetables or fruit) and healthy fats.

One of FitterFaster clients’ favourite recipes is FitterFaster Muesli.

FITTERFASTER MUESLI

100g greek or natural yoghurt

1/4 cup rolled oats

1/4 cup almonds/walnuts or 1 tbs of FF Seed MixIMG_0827

1 serve of quality protein (chocolate and vanilla are awesome)

1 cup berries (fresh or frozen)

 

Mix everything together, adding the berries last so you don’t squash them.

A fantastic option for breakfast is eggs. You’re probably thinking you don’t have time to prepare eggs, but there are ways around this.

I make a massive quiche on weekends for my kids to have for breakfast a few times during the following week.  You may scale this down for your family:

 

BUTLER BREAKFAST QUICHE

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40 free range eggs (we have our own chooks)

3 large carrots grated or diced finely

10-15 mushrooms sliced thinly

half a large bag of spinach roughly chopped

1kg tomatoes diced

bacon (we use anywhere between 500g – 1kg depending on what I have on hand)

2-3 large onions diced

2-3 large capsicum diced

any other veggies I have on hand, all diced

I simply chuck everything in and mix it well.  Add salt and pepper and sometimes I also add some spice mix.  I have used the Morrocan spice from Masterfoods but other good ones come from the Your Inspiration At Home range that I’ve just started using.  Mix it up for variety.

I grease my roasting dish with butter and cook in a 180 degree oven for anywhere from 55-70 mins. As you can imagine, a 40 egg quiche takes some cooking.

I take it out just before the centre sets and let it sit in the dish till cooled.  It’s always cooked perfectly without being burnt on the edges this way.

The kids just cut a piece off in the morning and heat in the microwave.  They also sometimes have it cold.

My favourite breakfast takes just minutes to cook and I usually do it while I’m making school lunches.

JO’S BREAKY SCRAMBLE

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I roughly dice up 1-2 zucchini and chuck it in a warm pan iwth coconut oil.  After about 1-2 minutes, I add half a bag of spinach.  That cooks for about 30 seconds and then I crack 2 large free range eggs on top.  By then the pan is nice and hot, so a couple of quick tosses and a scramble with the spatula and the eggs are done. Its a big green-eggy-scrambly mess that tastes delicious.

Again, I turn off the heat just before the eggs are fully cooked.  That way if I need to leave it in the pan because I’m busy (who isn’t in the morning) it won’t overcook.

If I feel like it, I chuck in some herbs or spices, mixing it up each day or having it plain.

You could do this with any veggies and its super fast and very easy.

One last breakfast idea is the PLM. Or Precision Liquid Meal.  This is a ‘shake’ made from real food with the addition of protein powder to round it out.

PRECISION LIQUID MEAL

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1 serve protein powder

1 cup fruit (banana or berries are my favs)

1 tbls flaxseeds (linseeds) or 1.4 cup almonds/walnuts

Whiz the seeds or nuts till ground well.

Add the fruit and protein along with 150-200ml water. Blend till smooth. A magic bullet, nutri-bullet type machine is best for this.  Adjust the water to suit you. Do  you prefer to eat with  a spoon or drink?

So there you have it. Some easy ideas for the perfect breakfast.


The Formula For Success

I have good news and bad news.

First the bad news: you can’t do it all.

That long to-do list you have staring at you? Working harder, longer and more frantically will not help you get all your boxes checked. The reason is because more tasks, more responsibilities, and more activities keep piling on. But the harder you try to do everything, the more frustrated you become.

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The hard truth is that there simply isn’t enough time to do everything there is to do.

Of course we know this intuitively, but for some reason we keep on trying to do it all—probably because we don’t really know what else to do.

And if you are like most people, one of the first things to go is your own fitness and health. Who has time to go to the gym when you are buried under 6 weeks of backlogged to-do’s?

Now for the good news: there is a way out.

You see, when you try to do everything, the most important tasks get mixed up with the least important tasks. The result is that you end up spending precious time on things that do not move you toward your goals.

If you are doing things that do not move you toward your goals, you are, in fact, moving away from your goals.

You only have so much energy, and you only have so much time. The key is to make sure that you are focusing on the most important tasks.  How??

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Set goals

The only way to sort through your to-do list and decide which tasks are the most important is to know where you are headed.

What are your goals?  What things do you want to change?  Where do you want to be in 6 months, 2 years, 5 years, 10 years?

What is your goal in relation to your kids, your wife, your job?

How is your health? How fit and healthy do you really want to be?

We’re looking at your top goals right now: the big ones.

This doesn’t mean that you do not have other goals, but these are the ones that get priority no matter what else is going on.

Stop doing some things

Once you know what your goals are, you can take a critical look at how you spend your day.
Each day, you do a lot of things and you expend a lot of energy.

Where are you focusing most of your best energy and concentration?

Every task can be assigned a value—it is either a high value task or it is a low value task.

High value tasks are those tasks that move you in the direction of your established goals.

Low value tasks are those tasks that do not move you in the direction of your goals.

It’s that simple.

So in order to reach your goals, you must open up more time for those high value tasks that propel you forward. And the only way to do this is to stop doing some of your low value tasks.

Of course, this is easier said than done.

Some of those low value tasks may be important, just less important than others. This is where you will have to get creative.

If you can eliminate it, just toss it out.

For example, if your goal is to decrease your diabetes medication by exercising more, get rid of the low value hour you spend daily checking facebook and watching the nightly news.

Think efficiency: can you systematise it?

Checking email may be important, but checking several times a day uses valuable time and energy.  This is something I’ve done which literally saves me hours each week. I check first thing and then 2 other times per day during the week. I’ve stopped checking in the evenings too and honestly, I’m so much more efficient.  Weekends I usually just check once per day now.

Let your clients/work mates know that you will only be checking email twice a day, and tell them what time you will be doing this. This will free up time for more valuable activities such as working out or preparing nutritious food.  Make sure that you actually close your email account and turn off notifications so that you’re not tempted by that little red circle with the number in it.

Pass it along: delegate it!

There are some things you can stop doing because you hand them to someone else. Can your son start mowing the yard for you? Can you hire someone to do some of your tasks more cheaply than you can do them yourself?

Remember: every second you spend on activities that do not move you toward your goal takes you in the opposite direction from your goal. Live intentionally!

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Now GO!

You are now positioned for success. You have set your goals, you have stopped doing the things that don’t move you toward those goals, and you have freed up energy and time to focus on the highest value tasks.

Your to-do list should look a lot different now. It should be, well, doable as opposed to a bottomless pit of never finished pressures.

The only way to get fit is to make it a top priority.

It should feel urgent. It should be one of your top goals. Why? Because if you squander your health, you will be forced to give up much of what you love and enjoy. But keep your health and you stay positioned for success.  Great health and fitness does not happen by accident.  Make it a priority or you’ll never get there.

Spend time TODAY deciding what you can stop doing so that you have the time and energy to live with intention and direction.

Get ready to change your life.


Fat Loss is Easier Than You’ve Been Told

The number one, simplest way to lose bodyfat is to keep a food journal.  When I started FitterFaster way back in 2008 I discovered this.

I put it into practice and without fail, those achieving the best (or any) results, are those who keep a food journal.

So why don’t you keep one??

Some things move you towards your goals and some things move you further away.  You’re practically never staying still, and all you need to do is work out  which things are which.

And that’s what I’m here for.  As your coach (if you’re a client of mine) its my job to make sure  you know what to do, when and of course, what not to do and how to do it, step by step.

AND I WILL DO THAT WITHOUT JUDGEMENT

I don’t care if you skipped breakfast, had a block of chocolate for morning tea, chips for lunch and 2 minute noodles for tea.   I am not going to judge you.

Or if you ate the ‘picture’ perfect menu today but lost the plot yesterday.

What I do care about is simply knowing what you did, so I can help you to fix it.

If you are judging your food journal, you need to stop it.  The journal is simple a recording of what happened.  Its not a confession or admission of guilt.

Its simple a log of habits that enable us to know exactly where you are at and what we can change or what we should change to make your habits better.

And its not just as simple as saying; “stop eating this and eat that instead, and while you’re at it, stop snacking at supper time ”

The Food and Training Journal can tell me so much more.

For instance;

  • that on days when you skip the protein in your breakfast, did you notice you crave (and eat) more carbs at lunch?
  • or that on days when your water consumption was down, your training sessions were not as energetic and you had headaches?
  • that on days when you had lots of high energy carbs in your lunch, you were tired and lethargic and craved junk food all afternoon?

A detailed food journal points all of this out.

So as per my email, get that journal started today.  I promise I won’t judge you and you should stop judging yourself.

Let me take a look inside your daily habits so that we can work together to decide what you should work on first (the one thing that will give you bang for your buck, but be easy to achieve)

Once you get that sorted, we can move onto the next thing and so on.

Comment below if you want to get great results and you’re going to get your journal started.

 


Do I Really Need To Give Up Alcohol?

Many clients have made the move to eating better and training frequently and consistently with proven training methods. They are seeing improvements in their body composition, their energy levels, they’re sleeping better and they are getting fitter. Some however are not quite seeing the results they desire and for some of them, alcohol is the culprit.

I get asked a lot:

“Can I still drink?”

“What about just sometimes?”

“I only drink on the weekend.”

“I just have one while I get tea ready.”

“It’s not every night.”

“I really need it to relax.”

“But I enjoy having a drink with friends/hubby/partner etc, that’s okay isn’t it?”

Well yes, and no. Yes if you’re happy with how things are going for you. And no if you want better outcomes.

In a targeted fat loss program, no amount of alcohol is okay-sorry!

I’ve reproduced a blog post I wrote a couple of years ago which highlights just some of the affects alcohol has on our bodies. Once you reach your fat loss goals, you may be able to introduce some alcohol back into your diet, but always making sure it’s occasional, controlled and with the knowledge that every single drink is going to set you back.

I know it sounds harsh and like I say at the end of the article, it can be hard to imagine that you could actually enjoy friends’ company or a night out without alcohol-but it can be done and it’s not a hardship.

It feels so good to be lean and healthy, to have energy to burn, good skin, and to be able to wear clothes you love. The feelings of being a bit tipsy are outshone by all of this, you’ll be on a high all the time once you reach your goals.

Here’s the article:

Alcohol is a toxin. It is essentially a poison that must be detoxified by the body. Some blood types handle alcohol better than others. The common O blood type handles it the worst of all blood types.

And women process alcohol far less efficiently than men.

Alcohol also suppresses the body’s ability to burn fat.

Apart from the fact that alcohol contains 7 calories per gram and includes no nutrients, it also does not satisfy hunger and weakens your resolve when it comes to avoiding foods that should not be part of a healthy diet either.

This is probably the main reason why alcohol makes you fat, and the reason behind the famous ‘beer belly’ even on drinkers who don’t eat a lot.

The body has no storage capacity for alcohol like it does for carbohydrates and fats, so it must be digested and processed immediately by the liver. Because it is a poison, the body must metabolise it as quickly as possible.

While the liver is metabolising the alcohol, the utilisation of fats, carbohydrates and protein has to be temporarily suppressed.

The burning of fats is suppressed the most, because the body metabolizes carbohydrates and proteins first. In short, alcohol puts fat metabolism on hold. When alcohol is in your system, your body will simply convert more of the food you normally eat into fat (instead of into energy, as it is ‘too busy’ dealing with the alcohol). And since most people usually consume their alcohol in addition to food and not as a substitute for it, the accumulation of extra body fat is the result.

Alcohol also interferes with the absorption of most nutrients.

Alcohol irritates the sensitive lining of the stomach and intestinal tract. This interferes with proper digestion and absorption of vital nutrients. It also destroys some of the good strains of bacteria that live in the intestinal tract. These bacteria assist in digestion, absorption of vitamins and in keeping harmful bacteria under control.

An excess of harmful bacteria in the gut causes gas, bloating, yeast infections, stomach cramps and a disruption of the body’s pH levels (link to Acid-Alkaline Balance) and can lead to more serious health problems if not rectified. Drinking regularly never gives the good bacteria a chance to re-establish themselves, which is another good reason to limit or stop your drinking.

The metabolisation of alcohol by the liver uses up the B vitamins thiamin and niacin. Alcohol also decreases the body’s ability to metabolise zinc. And it also suppresses testosterone, vital for muscle-building and optimal health for both men and women.

Excessive alcohol consumption has been associated with numerous health problems and degenerative diseases, including heart disease, high blood pressure, stroke, cardiomyopathy, abnormal heart rhythms, liver disease, cancer, decreased resistance to infections, gout and hypoglycemia.

The common advice is to ‘drink in moderation’ – 1 drink a day for women and 2 drinks for men. However, it is not a good idea to drink every day – 2 drinks a day adds up to 14 drinks a week, still a lot of alcohol for the liver to process.

Alcohol destroys the good intestinal flora in your gut, and drinking every day or even just a few times per week, never gives a chance for this to recover. Drinking regularly also builds on the habit of drinking. We are naturally creatures of habit and this is one habit that will not serve our quest for health and a long, disease-free life.

As anyone who has ever tried to stop drinking knows, there is tremendous social pressure to drink and this can be a problem for some people.

It’s possibly a little easier for women but can be very difficult for guys. The harsh truth is, if it’s a major problem, you may need to consider who you spend time with. You will always become like those you spend time with. 99% of the world doesn’t care that you are trying to improve yourself. The only ones who do care are those people who are trying to improve themselves as well.

One way of doing it is to have a story prepared beforehand for when people ask (and they will). It’s pointless trying to give the real reason!

Try something like, ‘I’ve just found out I have a genetic liver disorder, I wish I could drink with you, but I just can’t take chances’ or ‘my doctor says (it’s amazing what people believe if you use these magic words!) I don’t have the enzymes to digest alcohol, so the toxins build up in my liver and other organs’.

Of course, most of us can’t even imagine saying these things to friends, and why should we have to. But really!  Saying “I just don’t want to drink” just doesn’t cut it with most friends and relatives.

If you just keep saying no, eventually people will get used to it and stop hassling you to drink. And I know it sounds like you won’t have any fun if you don’t drink, but believe me, you still have just as much fun AND you feel better in the morning!!