How has your new year started?

Are you staying on track with your commitments? Studies are always showing how many people have quit their New Year resolutions by mid January. If that happened to you, maybe the reasons for your goals were not strong enough or maybe you didn’t prepare well? There can be many reasons but in the end our beliefs can dive us direction for what we really want to achieve. 

If you want to change something in your life then you must change your body and your mind together. As an example, if you want to start exercising so that your body feels good but your mind is still living your old lifestyle then it will not work. Our mind is stronger than our body. That’s why when you first change to a healthier diet you will be able to follow your exercise plan better. 

Here are some nutrition and workout samples that I hope may help.

Nutrition:

For the first meal of the day eat protein and fat only, for example eggs with butter.

Finish your last meal of the day (including snacks) 3 hours before you go to bed.

Stop snacking at least during weekdays — try it for a couple of weeks see how you feel.

Workouts:

Do some movement first thing when you wake. It doesn’t have to be a long workout, maybe just 5 min light stretching.

If you don’t feel like a workout then put on your workout clothes. Studies show that when you wear your workout clothes you will most likely want to do some movement!

Don’t over promise yourself what you’re going to do. For example, don’t say “I will exercise every day” as most likely it’s not realistic to stick to that. Instead, maybe saying “I want to be active during the day, I will watch TV or sit in front of the computer for no more than an hour at a time” is much more realistic. You can put your alarm if you need it to then alert you every hour, and get it just for a tiny bit of movement.

Here’s a sample workout (no equipment needed) 

• Do 2-3 sets with minimum resting 
• 10 bodyweight squats (or sit on a chair and stand up, then sit down again, 10 times)
• 10 side step lunges (10 each side)
• 10 leg kicks (10 for each leg) — stand up straight and try to touch your toes on one foot with the fingers of the opposite hand, keep your leg and arm straight 
• 10 glutes bridges 
• 10 sit-ups
• 10 hyper extension (face down on the ground, try to pull your upper body as high as possible without pinching your lower back) 

Let me know how it goes, and I hope it helps!

I’ve just started accepting new client again so of course if you would like to work with me one n one just email me 😊 Have a wonderful week!