better body program session 8

This is your last session of the Better Body Program. I hope you have enjoyed it and that you feel like a new person again.
On the end of any program it is always nice to recap what we have learned. So lets some up what we have learned so far……

Lesson #1: Keep on Moving
If you’re serious about getting or staying in shape, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities. For strength you can do push-ups, lunges or Squats or ofcourse the homework(out) that I provided you with

Lesson #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

  1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
  2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
  3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
  4. Use the mealplan that I provided you with for inspiration

Lesson #3: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Lesson #4: Track Yourself
Your biggest fear is gaining back every solitary lost kg, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise. You can use the food and exercise diary that I provided you in the first week.

Lesson #5: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Lesson #6: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 6 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.
Now let’s see how we have done and do the fitness assessment 1 more time.

Click here to go to the Fitness assessment

Marion Personal Training

Marion Personal Training