Week 10: Healthy Lifestyle the way to Life

Week 10: Healthy Lifestyle  the way to Life

     Kmaru Fitness Coach

For the past few weeks how did you live a healthy lifestyle?

What's your opinion on the idea that a healthy lifestyle has to follow certain rules? 

What's really a healthy lifestyle for you?

What are those things you need to do to help you achieve that? 

Living a healthy lifestyle takes discipline. You must make up your mind and choose things that are good for you and your loved ones. It comes down to being committed to do what is good for your body, mind and spirit. Living a healthy lifestyle involves taking care of your physical, mental and spiritual health. You need to arm yourself with appropriate knowledge that will ensure:

Healthy eating - food that is nutritional and good for the body. It includes avoiding food that is bad for you like refined carbohydrates, fatty foods, alcohol, etc. Eating in moderation is the essential component of healthy eating.

Regular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. Yoga has a therapeutic effect and also helps to reduce your stress levels.

Managing stress - Failure to manage stress can harm your body and affect your relationship with others. If left unattended, stress can also lead to alcohol or drug addiction.

Sleeping right - having a positive outlook about life and having a balanced life are also the necessary components of a healthy lifestyle.

The physical, mental and spiritual aspects of your life are intertwining. For you to be happy and healthy, you need to keep all these aspects of your life balanced. You should monitor what you do on a regular basis, to ensure that you are doing the right thing. If something is not right, you can make any necessary changes to help move you in the direction of your goal. With this in mind, working towards living a healthy lifestyle is achievable.

Action Plan

• Make them as a habit and eventually it will turn into a lifestyle

Learn More About Healthy Lifestyle:

WeeK 1: Healthy Lifestyles "It's Now Or Never"
Week 2: Healthy Lifestyles "The First Step"
Week 3: Healthy Lifestyles "The Food Pyramid"
Week 4: Healthy Lifestyles "Target Heart Rate"
Week 5: Healthy Lifestyles "The Benefit of Exercise"

Week 6: Healthy Lifestyle " Posture & Stretching"

Week 7: Resistance Training

Week8:  

Preventing Injuries

 

WEEK 9: Boost Your Weight Loss

To Contact Fitness Coach Kmaru:

Website:

Muscle activation

Facebook

Sources & Images courtesy of:

exercise
stress
sleeping

WEEK TWO: Healthy Lifestyles "The First Step."

WEEK 2:

Hello, and welcome to ArtSHINE’s Healthy LifeStyle mini blog spot. I am Kmaru, Your Fitness Coach.

With a healthy lifestyle you can accomplish anything... All it takes is a little guidance and motivation.

"It's now or never"

It’s our goal to help you achieve your fitness goal... Whatever that is for you.

What we’ll do each week is provide you with some information to consider. With that information you’ll be able to make some decisions about how you’ll live your healthier lifestyle, and set yourself some goals. And at the end of every blog we’ll leave you with some action points too...

We’ve also set up a FAN PAGE  where you’ll be able to ask questions too.

Now, lets plan from the beginning of your week for the next seven days.

Find the time that’s suitable for you... It may be early morning... It may be around your lunch time, or later in the afternoon... It could be in the evening too...

We’ve all got reasons why we don’t live healthier lives...

We really hate to exercise.

We've tried to exercise but we keep quitting.

We can't afford a gym membership.

We're not seeing any changes in our bodies.

We don't know how to exercise.

We want to exercise but we have to take care of the kids and family.

We can't seem to stay motivated to continue working out.

Exercise HURTS!

We can't make the commitment to stick to an exercise routine.

We don't have time!

But they’re all just excuses.

Our first suggestion is change the language we use in our self talk...

Vinh calls it “Head Chatter”

How often do we use the words “can't”, or “don't”?

Demotivation is the main reason why most people quit exercise. An that relates to our our self talk.

It’s happened to me too, and the best way through is to find a friend to enjoy your workout with.

Have you noticed that when you’re enjoying a party that the time passes by so quickly?

Finding a training partner, a personal trainer, or a family member to workout with is a similar approach.

Healthy eating can be difficult.

Last week we talked about calories...

It’s important to carefully observe the nutritional facts on the food we purchase.

So when you buy food from the grocery store, read the labels and learn how to interpret the various components i.e carbohydrate, protein, fats, and fibre.

Take some time to learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal.

By now you’ve determined how much weight you want to lose or gain and over what period.

 

Keeping a food log has been shown to motivate and it helps us stay on track.

Losing weight, gaining weight, or burning fat has two aspects; calorie consumption (or intake), and the calories we expend (or burn).

The physical activities we choose will contribute to the calorie burn side of the equation and these activities need to be logged too.

The difference between calorie intake and calories expended is what determines your degree of weight loss, gain, or fat burn.

Meal Plans

Let’s start by planning the types of food and recording them.

This will ensure that we are eating smaller meals and more frequently.

Keeping these records will help us understand our eating patterns and see how they affect our weight.

Here’s some Healthy LifeStyle Tips:

1.           Prepare meals in advance

2.          Eat about every three hours

3.          Do not eat until you get full

4.          Avoid processed foods and drinks

A strong mind creates a strong body.

Always keep thinking positively, and keep a can do attitude.

Action Plan:

1. Make copies of your plan and keep them in a folder.
2. Take a “before”picture so that you can document your progress for yourself. 
3. Set both short term and long term goals
4. If you would like a meal planner please email to vinh@quantumcompass.com.au or artshinemealplanner@quantumcompass.com.au

What's on next week

• Food pyramid

• Types of activities

Website:

Muscle activation

Facbook
 


Sources & Images are courtesy of :

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjee8DBt1QhlThwZYRqLy3YVLkfObGvp-rSIzYufRk2N0XlHX9MBo5nxs7PNHd2s_0DdKsH_QrnzmcuUKssVg7s7SJOY96BpWhtsMssAsywlETpRjiS9MOCw9ub8tEn4dl5YhBazHEt3g/s1600/Excuses.jpg

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwoMn55AnQIYR3eif4O8L3Ppfb3b8tuYA_ZN-7q8vJtKfgATk0MKG03VHMvECwnT0orjoaSWQPmMl6GhcQkiZBZZb46FwbimUyd5v3KRvDbRsLQKy8Nm1I8_5Gh0WsOVRVnWyO9-VSNQ/s1600/HealthyLunches_447x286.jpg

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT3muvOxQ9dbW9ULmQHeZyRseoFqk1UQBcIh6vl-u0AUmZrzj_wSEJ6cNt5EqBewlimwpFjKvBGQTaLOaIsHeRNEatXWrOJeRX1pnAQ6Fu4IP1ASBzOvIYfdluKkPn8MLzMejroO8Yxg/s1600/business-men-drinking-coffee.jpg

http://www.executiveresults.com.au/fitness-articles/group-fitness/a-new-years-resolution-for-health-and-fitness/

Week 10: Healthy Lifestyle A way of LIFE

For the past few weeks how do you live a healthy lifestyle?

What's your opinion of the idea that a healthy lifestyle is following certain rules? 

What's really a healthy lifestyle for you?

What things do you do that help you achieve that? 

Living a healthy lifestyle takes discipline. You must make up your mind and choose things that are good for you and your loved ones. It comes down to being committed to do what is good for your body, mind and spirit. Living a healthy lifestyle involves taking care of your physical, mental and spiritual health. You need to arm yourself with appropriate knowledge that will ensure that you 

Healthy eating food that are nutritional and good for the body. It includes avoiding food that is bad for you like refined carbohydrates, fatty foods, alcohol, etc. Eating in moderation is the essential component of healthy eating.

Regular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. Yoga has a therapeutic affect and also helps to reduce your stress level.

Managing stress Failure to manage stress can harm your body and affect your relationship with others. If left unattended, stress can also lead to alcohol or drug addiction.

Sleeping right having a positive outlook about life and having a balanced life are also the necessary components of a healthy lifestyle.

The physical, mental and spiritual aspects of your life are intertwine. For you to be happy and healthy, you need to keep all these aspects of your life balanced. You should monitor what you do on a regular basis, to ensure that you are doing the right thing. If something is not right, you can make any necessary changes to help move you in the direction of your goal. With this in mind, working toward living a healthy lifestyle is achievable.

Action Plan

Make them as a habit eventually it turn into a lifestyle

Sources & Images courtesy of:

exercise
stress
sleeping