Wellness challenge week 6

Week 6

This is your last session of the 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 of course the homework(out) that we have provided to you

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:
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.

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.

Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

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.
Use your food and exercise diary that I provided you in the fourth session.

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 slip-ups 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.-

We have added even more exercise routines this week.
You can find the workout by signing in to the member section of our website.
If you struggle with an exercise you can contact us using the message center.

Continue with your walking, trying to reach 10.000 steps a day and have a total of 3 workouts this week to build up your strength.
So in total you should have 7 walking days and 3 workout days this week.

This is your last week. After this week your fitness portal will go offline until you start your next program or fitness challenge. Don’t worry though all the workouts are still available through the Wellness main page, which you have life time access to. So you can always revisit these lessons and/or continue to progress in your workout if did’t manage to get all the way up to the last level.

We hope you enjoyed the journey with us and that you have been extremely successful

Here is the last weeks 2 minute challenge:

This is the last week for your nutrition as well. The goal for this week is to have a cracker final week and try to stick to the meal-plan for an entire week before you do your final weigh in and “After” picture. We understand that 6 weeks is a short time to have a complete transformation.
So why not continue this great track your on.

Contact Adele to continue with the Victus Nutrition Program or step it up with a hair test to see exactly what foods you are intolerant to.
Adele will be more than happy to help you to continue your amazing transformation.
For more information check out her website on www.prosperitynutrition.com.au 

Getting a good night’s sleep is very important for our wellbeing we all know that a bad night’s sleep can severely impact how we function the following day.

There are many things we can do to improve our sleep quality. Reducing caffeine consumption, sleeping in a dark space and reducing screen time (even phones) at least an hour before going to bed.

Another issue that can affect our sleep is stress and how we turn over the day’s events in our heads over and over preventing a restful night. How can we combat this particular issue? By getting to know our selves better and begin to understand what our unconscious minds are trying to tell us.

Dream therapy is a way that we can examine our unconscious mind and gain insights into what is bothering us. Sometimes a solution can even present its self in our dreams. Dream therapy take the events of the day and the week and analyse our seemingly un-associated dreams to give us wisdom.

Here is a method for working with dreams:

  1. Before going to sleep write down the highlights of the day, and if anything came up that caused an emotional response. Keep these notes brief.
  2. If there is a subject that you would like more clarity around record a line of that issue on your page as well.
  3. Record your dream immediately on awakening, we forget very quickly what it was we dreamt about.
  4. When you have time read through your dream twice. After doing this identify any symbols or objects that stood out in the dream, even if they are silly.
  5. On a fresh page write the word or draw a picture of the symbol from your dream.
  6. Record all the words you associate with this symbol good and bad, obscure or obvious.
  7. Do this for at least 3 words/symbols.
  8. Highlight the 3 words that resonate with you the most and see if they with the other words you have recorded give you a greater insight into the issue you recorded before bed.

 

If you would like to discuss and understand your dreams further, please make an appointment and we can do so.

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Marion Personal Training

Marion Personal Training