6 week wellness challenge

Week 1

Time to get this ship sailing, welcome to the first week.

You started this journey because you wanted to make a change.
You might not believe me but I am here to tell you that change can happen in an instant. Most people believe that change has to be worked at for months or even years. In Fact: We almost expect to try and fail numerous times before we ultimately give up or succeed.
Is there something in your life that you want to change?
Do you have weight to lose?
Do you have high blood pressure?
What changes do you want to see in yourself to make you feel that you have achieved something ?
What is keeping you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it’s the getting ready to change that takes time but the real change occurs a single instant.
Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight?
Does dropping a few pounds sound nice, or is living another day in your current body unbearable?
In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen.
You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it.
Believe that you are capable of losing weight or making any other positive change in your life. So are you ready to take the challenge?

I assume you just screamed a loud YES!!

Well here we go, we start off by assessing our old habits and replacing them with better ones.

The habits we are going to focus on are:
# Exercise
# Food
# Stress

We have come up with a basic exercise routine that you can do from home.
You can find the workout by signing in to the member section of our website.
We understand that even the most basic exercises can be a challenge if you haven’t exercised for a long time but give it a try nonetheless.

The other challenge we will introduce is creating a habit of exercising most days of the week. This doesn’t have to be a back breaking crossfit routine, in fact we simply want to start by having a dedicated walk each day and trying to reach 10.000 steps each day. Most phones can track your steps nowadays and if you haven’t got anything that tracks your steps, simply take 30 minutes out of your day and walk.

To make it even more fun, we add a little 2 minute challenge here for each week.  See if you can do this 2 minute challenge on your non-workout days.

Most of the excess calories that we take in are sneaky calories. This means that often we don’t realize that we eat or drink things that are catastrophic to our progress.
Luckily our team includes a qualified nutritionist that can guide you to a winning path.
In fact Adele has specialized herself in changing people’s life’s with her nutrition advice and meal plans.
There is an online food-diary accessible through the member section of our website.

There is also a beautiful PDF version that you can print out (This is the one we give our studio Clients), you can find that >>here<<

If I told you that keeping a food journal could help you double your weight loss you might think that sounds to good to be true, but many experts agree that keeping a food diary encourages you to eat fewer calories and loose more weight.

Studies show that people who keep food journals are more successful in losing weight and keeping if off. Keeping a food diary increases your awareness of, what, how much, and why you are eating. This helps you to cut down on those high calorie foods that may hinder your weight loss.

Keeping a food journal will also help you to identify changes you may be able to make that will help you on your weight loss journey. For example, you may realise that swapping out that high calorie drink or snack for something more nutritious can be an easy intervention that will help you lose weight.

Food journaling can also highlight triggers to you may want to avoid such as not eating breakfast of lunch and then overeating at night or overdoing it with those glasses of wine after a stressful day.

For most of us the very fact we need to record everything we eat helps deter us from reaching for that packet of Tim-tams or Twisties simply because we don’t want to write it down.

Keeping a food diary is also beneficial for helping to identify food intolerances and triggers for digestive disturbances.

HOW TO KEEP A BETTER FOOD JOURNAL

Write out what you plan to eat before eating it. This can sometimes be a deterrent.

Note the time and location, and your mood and satiety, to help you identify patterns and triggers. Why are you eating a mid-afternoon bag of chips? How much of your caloric intake occurs while you are watching TV?

Tell the truth. Don’t forget to note the slice of birthday cake at the office party. No one is judging you.

Consistency is important. Stick with it for at least a week. Don’t skip days or meals.

Get a calorie guide, or use online tools, and read nutritional labels to estimate serving sizes and calories. Break out the measuring cups to measure portions until you get good at eyeballing.

Be thorough. Note whether a food was fried or broiled; include all toppings and condiments. Note all beverages, including cream, sugar and flavoured syrup.

 

There is no surprise that stress has a major influence on our daily life.
Stress has the ability to create big hormonal changes within your body that can undo all of the other good things that we are doing.
It is for this reason that we have a dedicated team member helping you specifically in this area of your life. Sirina has been trained to use many methods to help you create a better understanding of yourself and how we can reduce the stress we are all experiencing in our daily lives.

How to clear your mind: Life is full of ups and downs which can lead to stress and feelings of being overwhelmed. The trick to overcoming this stress is to clear your mind.

Tips to maintain focus and clear the mind

Meditate: Meditation is proven to effectively reduce our stress levels, it improves concentration and increases self-awareness. Start small and build on it you will notice a difference. You can find your guided meditation on the Wellness Main Page (linked below this page)

Embrace change: We quickly get into a routine and it can be difficult to get out of it. Not just in our lives but in our thinking too. When we embrace change we open our minds to all the possibilities and our true potential can shine forth.

Focus on getting Healthy: We can stress a lot about our health as we age, and we begin to notice aches and pains. Doing this program is a step in the right direction. Know that you are actively pursuing healthiness in the mind and body by coming to “Be Fit, Be Healthy, Be Happy” To begin we always need to take the first step and you have done that.

A journey of a thousand miles begins with a single step

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You can select all other weeks from there

Marion Personal Training

Marion Personal Training