Your First Step

Now, lets plan from the beginning of your week for the next seven days.

Find the time that’s suitable for you... It may be early morning... It may be around your lunch time, or later in the afternoon... It could be in the evening too...

We’ve all got reasons why we don’t live healthier lives...

We really hate to exercise.

We've tried to exercise but we keep quitting.

We can't afford a gym membership.

We're not seeing any changes in our bodies.

We don't know how to exercise.

We want to exercise but we have to take care of the kids and family.

We can't seem to stay motivated to continue working out.

Exercise HURTS!

We can't make the commitment to stick to an exercise routine.

We don't have time!

But they’re all just excuses.

How often do we use the words “can't”, or “don't”?

Demotivation is the main reason why most people quit exercise. An that relates to our self talk.

It’s happened to me too, and the best way through is to keep your self motivated or find a friend to enjoy your workout with.

Have you noticed that when you’re enjoying a party that the time passes by so quickly?

Finding a training partner, a personal trainer, or a family member to workout with is a similar approach.

Healthy eating can be difficult.

Last week we talked about calories...

It’s important to carefully observe the nutritional facts on the food we purchase.

So when you buy food from the grocery store, read the labels and learn how to interpret the various components i.e carbohydrate, protein, fats, and fiber.

Take some time to learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal.

By now you’ve determined how much weight you want to lose or gain and over what period.

Now, when you buy any types of food from the grocery read the labels and learn how to interpret them in relation to the various components i.e carbohydrate, protein, fat and fiber. Learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal. You should have determined previously how much weight you want to lose or gain and over how long. This is how you work out how much calories you want to cut back each day. The important part here is, you want to have the food quantity with your caloric requirements for each day. If you want to cut back 500 Calories per day, it’s up to you how you want to spread it out. It can be a little confuse trying to get all your calorie figures together, along with a food list plus your exercise activity. This is one reason why people get discouraged from undertaking calorie counting.

Keeping a food log has been shown to motivate and help prevent you from having a cheat meal. Losing, gaining weight or burning fat has two aspects to it the consume calorie intake versus calories expended. The physical activities of your choice will contribute to your calorie burn side of the equation and these activities need to be logged. The difference between calorie intake and output is what determines your degree of weight loss, gaining weight or fat burning in the long run. It is better to know how much calories of exercise activity has expended and this amount of calories will have to be recorded in your log.

Meal Plan

Start by planning the types of food and record them. This will ensure that you are eating smaller and frequently. This will help you understand your eating patter and see how they affect weight loss, maintenance and weight gain.

Healthy lifestyle Tips

1. Prepare meal in advance
2. Eat about every three hours
3. Do not eat until you get full
4. Avoid process food and drink
5. Set no more one cheat meal in a week

A strong mind creates a strong body. Always keep a positive thinking and a can do attitude so you can enjoy every step of your transformation towards a healthy lifestyle.

Action Plan

1. Make copies of the plan and keep them in a folder.
2. Take before and after picture to document your progress.
3. Set both short term and long term goals.

What's on next week
Food pyramid

Types of activities

Sources & Images are courtesy of :

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyGFMn7P-rlAb36_ERuAG096n0iWN4zk831Cm67qG8EV5qQxf4gaO5RDjAvlBan74zNFV5k2dRZPorM9PzChm7UelupDB1bEqQZcQhl3x4Vb4eoFlRZL9SxiM2vEN90OWMA8mR_n26iY8/s1600/Excuses.jpg

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0FrEdsq01Aym4BYAZDMfCeXZhNwZzorUcw0nuMDvdw2wi_TwrIpLzHpa8UAueZAY6fdruwPOad8UajYrZjAhY6RYVCr3U3_X3T8k9TBvc61M7aGnZMXCdoopKobbDJOrCJvgI82bQfc/s1600/HealthyLunches_447x286.jpg

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih2ThuIieeOBQqmvLzARwAgdvbMOQyv1p5q-iacYOGQQdmX4ANFu-yduFMltivP0F0wZILi_-sU4zfhahIGI70BLd72_Zl0sehxTJSGaBjsku4qw9OEzQYU6S-zpFVmsouc9a1y73nssg/s1600/business-men-drinking-coffee.jpg

http://www.executiveresults.com.au/fitness-articles/group-fitness/a-new-years-resolution-for-health-and-fitness/