With the All Blacks destroying France 62 to 13 I thought I would bring you a quick 62 ways to feel and look better
Here goes
1 – Stop trying to do everything.
You will burn out from information overload and get paralysis by analysis. Just focus on one thing.
2 – If you’re dieting…stop.
Counting calories will down regulate your metabolism. Focus on eating the right kind of food.
3 – Eat before you shop for food.
Going to the supermarket hungry is a bad idea. You will reach for the junk food. Bad choices are made when stomachs are growling and the brain is craving.
4 – Sleep more…
It’s your hormonal reset button.
5 – Exercise smarter not longer.
Intensity is far more effective than duration when it comes to fat loss.
6 – Clean out your kitchen cupboards.
If it’s in the cupboard (and it shouldn’t be) at some point it will get eaten. Willpower will only get you so far.
7 – Stop watching so much TV.
The average kiwi watches over 2 hours of TV a day. And the number one thing people tell me is they don’t have time to exercise.. seriously.
8 – Drink more water
Because you are 70% water.
9 – Watch out for ‘’so called health foods’’
Many are full of cheap, nasty ingredients. Read labels and learn what’s good for you.
10 – Eat a protein rich breakfast.
Eggs are easy and will keep your hunger pangs locked up till lunch.
11 – Shop for colour.
Get a wide variety of veggies in your diet. The more colours the more vitamins and minerals for a healthier body
12 – Shop on the outside aisles of the supermarket.
There really isn’t any need to be in the center aisles.
13 – Carry protein rich snacks with you.
Nuts, eggs or even some jerky.
14 – Buy some cook books and learn to cook healthy.
The more you enjoy making meals the more meals you will make.
15 – Chew, chew, chew your food.
You aren’t what you eat you are what you digest
16 – Fruit juice.
Is not a health food. It’s laden with sugar.
17 – ‘’All natural’’ doesn’t necessarily mean all good.
The term is a marketing word that is unregulated and means nothing
18 – Eat more wild fish.
It will make your brains grow
19 – Get rid of the diet drinks.
A Texas Health Science Centre study found there was a 41% increase in the risk of being overweight for every single can of diet drink consumed.
20 – Plan.
If you know what you’re going to eat, when you’re going to eat it, you are much more likely to succeed.
21 – Keep a diary.
Log your food down. It’s amazing what you don’t realise you’re subconsciously eating.
22 – Be accountable to someone
You will do the things you said you were going to do, even when you don’t want to do them.
23 – Treat yourself to a non food treat.
We are creatures of habit and often do things for the pleasure of a reward. eg Hard day at work – reward = bottle of wine. Instead treat yourself to a non food reward. eg stick to the plan = new gym clothes
24 – Get off the scales.
Your weight doesn’t take lean muscle tissue, water, bone etc into the equation. If you want to see where you’re at then body-fat % test. Personally I think the way you feel and the way clothes fit will tell you all you need to know.
25 – Join Results Fitness Camp.
Shameless plug
26 – Set goals.
Know what you want, know why you want it, know when you want it by. Know the price, pay the price
27 – Do resistance training.
It will increase lean muscle tissue, and boost your metabolism making calorie burning so much easier.
28 – Eat organic when you can.
Less toxins more nutrients.
29 – Train your whole body.
When you exercise you goal is to create a big metabolic demand. Using exercises such as squats, push ups, rows and lunges will stimulate more muscle creating a greater metabolic demand.
30 – Lift with speed.
The faster you lift the more type 2 fibers will be recruited. And it’s the working of these type 2 fibers that will lead to better fat loss.
31 – Train with functional movements.
Squat, bend, lunge, push, pull and twist. This is what the body is designed to do
32 – Do your intervals!!
Seriously. Do them.
33 – Do some foam rolling.
Your muscles will thank you later in life.
34 – Take up a sport.
Just because it’s fun and you will meet new people.
35 – Do more.
Your goal of the workout is to try and do more. This can be more reps, more weight, less rest, more sets. Some kind of progress.
36 – Eat some healthy fats.
Every meal should include some healthy fats, such as avocados, nuts, seeds, coconut oil to name a few.
37 – Consistency, consistency, consistency.
What more can I say.
38 – Make some good habits.
Experts say it takes 21 days to create a habit. Decide what you’re going to do. Do it for 21 days straight. I bet you will do it on day 22 without even thinking about it.
39 – Use a proven SYSTEM.
Save YourSelf Time Energy and Money
40 – Use your butt.
Your butt is the biggest muscle in your body. More muscle used = more energy burned. Kettlebell swings work a treat
41 – Take fish oils.
Fish oil has been shown to prevent cancer, heart disease, depression and many more. Just be sure to get a good source of fish oil.
42 – Linford Christie
(for those that don’t know) a British 100 meter gold medal sprinter used to say PMA…Positive Mental Attitude. Apply this to everything and you will succeed
43 – Don’t stress.
Stress activates the fight or flight response causing an increase in cortisol. Cortisol receptor sites are in your belly. More stress = more belly fat
44 – Be a TEAM like the All Blacks.
Together Everyone Achieves More
45 – Don’t warm up with coffee and cool down with wine.
Instead warm up with exercise and cool down with some meditation
46 – Eat grass-fed beef.
It’s a wonderful source of CLA which has been shown to be effective at burning fat
47 – Don’t eat anything that says low fat.
It will be high in sugar and full of chemicals
48 – Start a grateful diary.
It’s the fastest way to finding happiness in your life
49 – Invest in a good frying pan.
Teflon will leach chemicals into your food.
50 – Be active in your everyday life.
Move more, take the stairs. It all adds up
51 – Balance your omega 3 to omega 6 intake.
Eat fish and pastured meat but avoid omega 6 vegetable oils such as corn, rapeseed, soy, canola
52 – Eat more probiotic rich foods to help gut health.
Foods such as sauerkraut, kefir and kimchi
53 – Sitting is the new smoking.
If you have a desk job consider a stand up desk. Kids at Vallecito Elementary in San Francisco are having great success with it.
54 – Eliminate all trans-fats from your diet.
There is no place for them.
55 – Know that you are 100% responsible for what goes in your mouth.
Don’t blame anyone else for how you look or feel. Take ownership and if you’re not happy, do something about it
56 – If you fall off the wagon.
It’s okay, just dust yourself off and get back on
57 – Doing crunches to burn belly fat is a waste of time.
According to a popular fitness magazine you would have to do over 2000 crunches a day for a week to even come close to losing half a kilo.
58 – Not all ab work is a waste of time.
Doing the right kind of ab work will balance your posture potentially leading to better fat loss results. Think of it this way. If the wheels on the car are not aligned then the car doesn’t function as well as it could.
59 – Get help.
If you’re unsure where to start with your fitness program, then get some help. At Results Personal Training we offer our WOF service (Warrant of Fitness or Body Diagnostic). Essentially we assess you from diet to movement and give you a plan that is specific to you so you can take it away and train wherever it is you train..Home, gym etc
60 – Seek out the 4 F’s.
Family, Friends, Fun and Follow your dreams. I was always told that living a good life was about looking after your friends and family and having the courage to follow your dreams.
61 – When life gives you a lemon.
Hope it’s Lulu 🙂
62 – Lead by example.
Good leadership isn’t about being loud and bossy. It’s about caring for people and inspiring people to do their best.
There you have it. Sixty two ways to feel and look better. I hope you found some nuggets within it. If you live in Hawkes Bay and you would like some help with your Fitness or Nutrition please feel free to contact us on 02102222720 or email us at fitnesscamp@hotmail.com
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