1) Think Natural, Natural, Natural.
There’s a saying, “if you can’t grow it, pick it, or kill it don’t eat it!” I’m vegetarian so I leave out the kill it part but I’m sure you get the idea of what I’m saying.
With so many different fad diets out there it can get really confusing knowing what to eat. However, as long as you keep Natural, Natural, Natural in mind you can’t go too far wrong. If it comes in a box or has a wrapper be wary of it.
2) Small and frequent is best
Small frequent meals work on a number of levels to boost your metabolism and increase the fat burning process. They also help reduce cravings and the subsequent cheating that follows. Start every day with a hearty breakfast and then plan to eat a small meal every 3 hours after that.
3) Sometimes under eating is keeping you overweight
This one takes your getting your head around but sometimes under eating is putting your body into starvation mode. Then, when you do eat the food is stored in the most efficient manner – as fat! If you’re taking in less than 1200 calories and still not losing weight try increasing your food intake from good natural foods spread out over the day into 5-6 small meals.
4) Increase your protein intake and essential fatty acids
Protein and good fats have been shown to increase the metabolism and help build lean muscle. They also have the added benefit of increasing the feelings of fullness from a meal.
New research is also recognizing a connection between Omega 3 fatty acids and a reduction in belly fat.
Remember that your protein and essential fatty acids can come from a wide variety of sources including nuts and seeds.
5) Give your body a day off
Don’t be afraid to sometimes give your digestive system a days rest. The benefits of fasting are both physical and spiritual. There’s something very powerful in abstaining from food for a day. and it’s really not as hard as you may initially think. Make sure you stay well hydrated and be careful if you have to drive long distances.
Yours in health & happiness
Giles Wiley
Thursday, January 22, 2009
Thursday, January 15, 2009
Putting some WHY in your
Hi friend
We're in to the second week of January and many people will have already "forgotten" about their New Years resolutions...
There are 5 crucial steps to Goal setting and if you miss just 1 step you'll find your goals fall flatter than a pancake.
Step 1: Know exactly WHAT you want - be really clear on your goal. Don't just say you want to lose weight - say you want to lose 15 pounds by April 15th!
Step 2: Know exactly WHY you want to achieve this goal. This is the step many people gloss over with answers such as, "because I feel fat!".You need to go deeper on this step - you need to find your pain, "because I worry my spouse doesn't find me attractive any more and that my co-workers make fun of me behind my back!"If this step doesn't leave you feeling either really bad or really excited then you haven't gone deep enough.
Step 3: KNOW THE PRICE you'll need to pay to reach your goal. What will it take to realize your goal - "exercise 5 times per week, 3 sessions of resistance training and 2 sessions of interval training plus modify my diet and sleeping patterns!"
Step 4: BE WILLING to pay that price. Acknowledge at the outset of your goal setting that you must be willing to put in the hard work necessary to achieve your goals.
Step 5: Actually PAY the price. This is where most goals and dreams fall flat. You need to actually do what it takes to realize your goals you can't just day dream your way to them.
If you really set your mind to it - if you truly decided that nothing would stop you - you could achieve just about anything!!
Cheers to your health & happiness
Giles Wiley
We're in to the second week of January and many people will have already "forgotten" about their New Years resolutions...
There are 5 crucial steps to Goal setting and if you miss just 1 step you'll find your goals fall flatter than a pancake.
Step 1: Know exactly WHAT you want - be really clear on your goal. Don't just say you want to lose weight - say you want to lose 15 pounds by April 15th!
Step 2: Know exactly WHY you want to achieve this goal. This is the step many people gloss over with answers such as, "because I feel fat!".You need to go deeper on this step - you need to find your pain, "because I worry my spouse doesn't find me attractive any more and that my co-workers make fun of me behind my back!"If this step doesn't leave you feeling either really bad or really excited then you haven't gone deep enough.
Step 3: KNOW THE PRICE you'll need to pay to reach your goal. What will it take to realize your goal - "exercise 5 times per week, 3 sessions of resistance training and 2 sessions of interval training plus modify my diet and sleeping patterns!"
Step 4: BE WILLING to pay that price. Acknowledge at the outset of your goal setting that you must be willing to put in the hard work necessary to achieve your goals.
Step 5: Actually PAY the price. This is where most goals and dreams fall flat. You need to actually do what it takes to realize your goals you can't just day dream your way to them.
If you really set your mind to it - if you truly decided that nothing would stop you - you could achieve just about anything!!
Cheers to your health & happiness
Giles Wiley
Wednesday, January 7, 2009
Goal Setting
If you are like a large majority of the population your resolution probably has something to do with trying to get that “few extra pounds off “.
Well I want to talk about realistic goal setting. I have seen other people do it and I have also been guilty myself, of setting unrealistic goals.
If the goals you set are not realistic chances are your not going to achieve them which lead to discouragement and eventually if not immediately giving up. An example of an unrealistic goal would be “I’m going to lose 50 lbs in 2 months “. I am not saying it’s impossible but it’s definitely an unrealistic goal.
A more feasible goal would be “I am going to lose 50 lbs in 6 months”. Nobody wants to quit but it’s easy for people to get thrown off course when goals become too overwhelming. I suggest taking your long term goal and breaking them up into multiple short term goals.
If your goal is to lose 50 lbs don’t say “I'm going to lose 50lbs in 6 months”. Break it down, “I am going to lose 5 lbs in 2 weeks”. After 2 weeks, assess how you did and then set another short term goal.
This will help you get your focus off “the light at the end of the tunnel”. If you focus on the end of the tunnel or the future too much, it’s easy to trip over the present, causing the future to become you giving up on your goal.
Just remember you control your own destiny and if you want something bad enough you can achieve it! With the right attitude and realistic goal setting you can achieve the resolution that so many people wind up giving up on.
Yours in health
Joe
Well I want to talk about realistic goal setting. I have seen other people do it and I have also been guilty myself, of setting unrealistic goals.
If the goals you set are not realistic chances are your not going to achieve them which lead to discouragement and eventually if not immediately giving up. An example of an unrealistic goal would be “I’m going to lose 50 lbs in 2 months “. I am not saying it’s impossible but it’s definitely an unrealistic goal.
A more feasible goal would be “I am going to lose 50 lbs in 6 months”. Nobody wants to quit but it’s easy for people to get thrown off course when goals become too overwhelming. I suggest taking your long term goal and breaking them up into multiple short term goals.
If your goal is to lose 50 lbs don’t say “I'm going to lose 50lbs in 6 months”. Break it down, “I am going to lose 5 lbs in 2 weeks”. After 2 weeks, assess how you did and then set another short term goal.
This will help you get your focus off “the light at the end of the tunnel”. If you focus on the end of the tunnel or the future too much, it’s easy to trip over the present, causing the future to become you giving up on your goal.
Just remember you control your own destiny and if you want something bad enough you can achieve it! With the right attitude and realistic goal setting you can achieve the resolution that so many people wind up giving up on.
Yours in health
Joe
Friday, January 2, 2009
Happy New Year
Wow! It's that exciting time of year again. The start of something fresh and wonderful. A clean slate on which to create a masterpiece. A new year full of endless possibilities.
In case you couldn't tell, I love this time of year!
It's always the busiest time of year for us in the fitness profession. In fact, the phones been ringing constantly over the last few days with people booking appointments for next week.
Is getting back in shape, or taking your fitness to a whole new level, part of your plan for 2009?
If it is, NOW is the time to act.
Now is the time to take massive action - whether that means picking up the phone to book a personal training session, or it means checking out your local gym, or it means digging out your running shoes and hitting the trails...
Whatever it is -don't put it off a moment longer!
This is a New Year. This is your year.
Yours in health & happiness
Giles
In case you couldn't tell, I love this time of year!
It's always the busiest time of year for us in the fitness profession. In fact, the phones been ringing constantly over the last few days with people booking appointments for next week.
Is getting back in shape, or taking your fitness to a whole new level, part of your plan for 2009?
If it is, NOW is the time to act.
Now is the time to take massive action - whether that means picking up the phone to book a personal training session, or it means checking out your local gym, or it means digging out your running shoes and hitting the trails...
Whatever it is -don't put it off a moment longer!
This is a New Year. This is your year.
Yours in health & happiness
Giles
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