KNOW WHAT HOLDS YOU BACK
Grab a pen and paper, try asking yourself these five questions and make sure you answer them compleltly:
1. What are you doing wrong in terms of nutrition and physical activity?
Your answer might be poor eating, having too many snacks or sitting down for too many hours.
2. Where do you rate your fitness on scale of 1-10?
1 being completly out of shape and 10 being perfect fitness
3. How much time do you currently dedicate to exercise or physical activity each week?
Is it enough? would you like to be more fit and do you want to have more energy
4. What three fitness activities do you enjoy most?
Do you like walking, aerobics classes, dancing, gardening or simply playing outdoors with your kids? Choosing an activity that you enjoy will make your fitness plan less daunting.
5. What roadblocks have caused you to lose focus in the past?
Put down anything that derailed your plans: too busy at work, no free time, no energy to workout, family responsibilities
...The use your answers to make a fitness plan you can stick to all year
1. overcome bad habits
Take a major step towards healthier living and adopt a balanced combination of good nutrition and active lifestyle.
2. Increase your fitness rating
Aim for two points higher than your current number. So , if you rate a five then your fitness plan should take you up tp a seven. This means adding more time, more reps, and more variety to your existing exercise routine(for example, compliment your weight training with cardio activity)
3. Step up your exercise
If you are just getting started, increase your exercise habits by 10 minutes per week until you reach at least 30 minutes of activity a day. If you are already at level 10, diversify!
5. Avoid roadblocks
If you always stumble on the same "obstacle" then avoid it! Acknowledge your roadblocks, tailor your fitness plan to your personality and schedule, and set yourself up for success
4. Choose and Activity
Focus on the activities you listed. They'll help you feel comfortable for th first few weeks. Then take it up a notch and start adding activities like jogging or body-weight execises to your exercise regimen.
Your Health
Unhealthy diets and physical inactivity contribute to the rise of excess weight and obesity, which are major public health challenges.
The World Health Organization n(WHO) projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese. According to WHO, the fundamental causes are:
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An increase intake of processed foods, high in fats, salts and sugars
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A decrease in physical activity due to the sedentary nature of many work settings, evolving modes of transportation, and increasing urbanization
"When your body receive the nutrients that it needs, it responds positively"
Top 10 Healthy Living Tips
It's really easy to start your day with unhealthy intentions. Lets change that! Fuel your healthy active lifestyle with these healthy tips.
1 Eat a healthy Breakfast.
After hours of sleep. your body needs energy to start your day the right way
3 Snack Healthy
Indulge in a healthy snack; fruits, vegetables and nuts are smart choices and can help you avoid overeating at lunchtime or dinnertime
A high-fiber diet contributes to healthy digestion by helping your systm eliminate waste efficiently. Fruits, vegetables and whole grains are rich sources of fiber.
5 Add Fiber
7 Drink plenty of water
It is essential to maintain balance in your body. Think as water as a nutrient that your body absolutley needs.
Water can cure a lot of problems, and by drinking eight glasses each day, you can stay healthy for a very long time.
9 Mindful Eating
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating
2 Downsize your portions.
People tend to eat and drink excessively when larger portions are provided. Serving and consuming smaller portions is associated with weightloss and weight maintenance over time.
4 Eat two to three servings of foods containing protein and amino acids per day.
Protein is one of the most crucial nutrients to the human body and a little bit of protein can go a long way in improving varying aspects of your health. Opt for plant based-protein, which contains less fat than animal protein
6 Reduce levels of sugar, saturated fat and salt
Check the nutritional facts on the food labels and select those with the lower amount of sugar, saturated fats and salt.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
8 Over Eating
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
10 Limit Alcohol Intake
You won’t cause massive problems if you have the occasional drink now and then, but making a habit out of your favourite glass of wine will soon have drastic consequences