Healthy Lifestyle Week 11:The Trilogy of Healthy Lifestyle Success

      Fitness Coach Kmaru

WEEK 11: The trilogy of a successful Healthy Lifestyle

It has been a while from my last update as I have been busy preparing my move to London. A while back during my studies I was offered to work as a Personal Trainer on a luxury cruise. In order to work on the cruise ship I needed to get further training and qualify as a cruise personal trainer.  This training centre is where all the greatest trainers from all over the world would train, from different nations, ages and sports, and I am extremely proud to be one of them.  Although I am a qualified trainer, I still need constant training so we can share up to date knowledge with every client we'll ever meet in future.

Now, I would like to share with you something that I have just learnt that will absolutely change your LIFE.

About 6 weeks ago (Week 6), I shared with you that to be healthy you needed to exercise. It is also beneficial for your cardiovascular (heart). With the combination of proper nutrition you will also be healthy and able to lose fat at the same time. So...what more can you do to be in greater health?

Detox!

Detox, short for detoxification, is the body's natural process of neutralizing and eliminating toxins from the body. There are many products on the market that would help you detox. However, I’d recommend that you consult with a dietician or a naturopath to help.

The Trilogy of Success

1. Exercise

2. Nutrition/Eating

3. Detoxification/ Cleansing on the inside from toxins

                 

Currently one in four WILL die due to overuse of medication, one in three WILL die of Cancer and one in two of Heart Disease.

Imagine you haven't been brushing your teeth for a week or even a month? Now imagine if we have the ability to turn ourselves inside out. Would your internal system look good? Where do these toxins come from?

1. FOOD (ASPARTAME, PRESERVATIVE, ALCOHOL)
2. HORMONES
3. SKINS (LOTION,SHAMPOO,DEODORANT)
4. AIR (AIR CONDITION, CIGARETTE, CO2)
5. WATER (CHLORINE, FLUORIDE)
6. STRESS
7. MEDICATION (VITAMINS, DRUGS)

If your body is acidic from toxins, then your health and your liver release hormone that is responsible for breaking down FAT is compromised.

                                 

Now, do you understand how toxins are affecting your health and your ability to lose weight/fat?

"If you have a disease it's because you ate it"

L.T Jordan - Author, Detox for Life

Action Plan 

• Choose organic food
• Start a detox diet

Next weeks’ topic:

• Detoxification part II
• How to detox
• Detox program

Sources & Images courtesy of:

http://www.losetheweightblog.com
http://www.cdc.gov/nutrition/everyone/

http://totalcoloncleanse.net/

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 

Week 8:  Preventing Injuries

Week  9: Boost Your Weight Loss 

Week 10: Healthy Lifestyle the way to Life

Week  11: You Are What You Eat!

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 9 Boost Your Weight Loss

WEEK 9:  Boost your weight loss

      Kmaru  Fitness Coach

"I have been working out for the past few months and eating clean every 6 days in a week and yet it takes ages for my weight to drop". Sound familiar?

Good morning and how are you today?

Obviously everyone is good and we're in the 9th week of Healthy Lifestyle Program.

From today onwards it will get much more interesting and fun to do.

So how do you lose that extra weight?

Build muscle by performing resistance training.
- Muscle burn calorie at rest
- More muscle means more calorie burn

Cardiovascular/ aerobic exercise
-Keep yourself hydrated by drinking lots of water

Snack attack or snacking between meals helps increase your metabolic rate.
- Thermogenesis (Digesting, absorbing, transporting and storing the food you consume also takes calories)

Consume more protein in your diet

·  Protein contains 4 calories per gram

·  Carbohydrates contain 4 calories per gram

·  Fat contains 9 calories per gram

A high carbohydrate in the diet causes an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat.

Coffee
- Caffeine helps increase the level of circulating fatty acids; this does mean that it helps in enhancing fat oxidation.
- Drink 2 to 3 cups of coffee per day and your body will start burning calories faster

Get Active

- Let’s get moving, look for ways to walk and move around an extra few minutes in your daily basis.
- Increase your general physical activity throughout the day by walking instead of driving.

Keep in mind that how you look is important than the scale.

Action Plan
Practice the program daily and you'll see changes within a week
Snack on fruits and vegetable 
Have coffee without sugar

Next week topic
Healthy Lifestyle A Way of Life

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

To Contact Fitness Coach Kmaru:

Website:

Muscle activation

Facebook

Sources & Images courtesy of:
figure
cardio
snack
coffee 
family

WEEK 8: Preventing Injuries

WEEK Eight: "Preventing Injuries"

Fitness Coach Kmaru

Good morning,

Have you taken your breakfast yet?

You should because it is the most important nutritional meal of the day. A healthy diet plan can promote weight loss, reduce the risk of coronary artery disease, reduce the risk for stroke and other cardiovascular diseases, aids your body for training and the prevention of injuries

In our previous session we focused on resistance training, by combining them with your favourite outdoor activities it can be fun, but they can also be dangerous if you are not careful. You can help prevent injuries by

* Getting a physical test  to make sure you are healthy before you start playing your sport
* Wearing/ choosing the right shoes, gear and equipment
* Drinking lots of water
* Warming up and stretching
* Adequate recovery
* Nutrition

 

Injury to the body is painful and often a debilitating experience. It affects you psychologically as well as physiologically, impacting significantly on your work and lifestyle. An injury can range from a simple acute haematoma to a chronic, constant pain injury such as tennis elbow.

Common Injuries

Exercise should provide a moderate and gradual increase of stress to the skeletal muscle system. Overuse can lead to a variety of common injuries because you are not allowing time for your body to heal. You can increase the progress towards your fitness goals by avoiding injuries that will become obstacles in your training regime. Some common injuries can include:

·  Muscle Soreness

·  Sprains

·  Fracture

·  Tendonitis

·  Lower back pain

Managing Injuries

If you get hurt, stop exercising!  Continuing to exercise can cause more harm. Treatment often begins with the RICER (Rest, Ice, Compression, Elevation, Referral) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.

If you have already hurt yourself from training/playing a sport in the past, make sure you recover completely before you start up again. If possible, protect the injured part of your body with padding, a brace or special equipment. When you do start training again, start slowly.

Prevention of Injuries

1.       Be in proper physical condition to play a sport.

2.       Wear appropriate protective gear and equipment.

3.       Avoid playing when very tired or in pain.

4.       Always warm up before playing.

5.       Rest.

Action Plan

1.       Pay attention to your body. Take small steps to get to your fitness goal

2.       Play/Train smart

Next week topic
Boost your weight loss

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

To Contact Fitness Coach Kmaru:

Website:

Muscle activation

Facebook

Sources & Images courtesy of:
Prevention
injuries
m-injuries

Week Seven: Resistance Training

Good day everyone and how was your weekend?

I hope most of you are still committed to your fitness goals and maintain a healthy lifestyle. Before we proceed to this week’s topic, you must have already felt different about your body after stretching in your training and making it a part of your daily routine. Stretching also helps in reducing soreness after a resistance or cardiovascular workout.

Why Resistance Training
Resistance training is targeted to improve low fitness levels, poor trunk strength, and deficits in movement mechanics that can offer obvious health and fitness benefits to every one. Even if you don’t intend to develop a better body shape, they are still very beneficial exercises to improve your overall health.

"Health is wealth"

Benefits of Resistance Training

• Increase Basal Metabolic Rate (BMR)
• Increase strength
• Improve body composition
• Increase bone mineral density
• Increase cardio-respiratory fitness
• Increase resistance to injury
• Enhance mental health and well-being

Resistance or strength training use many methods to increase ability to exert or resist force. Free weights, own body weight, machines, or other devices provide resistance.

When and Where

Many people assume that to keep fit and exercise they have to go to the gym.  In fact this is far from the truth. If you can stand, sit, squat, and lay flat on the floor that means you have enough space to performance your resistance training. If you take health and fitness seriously, resistance training can be done even in the office. The most common way of doing this is with weights or involve resistance. But there are many other ways too. It all depends on your creativity. For start, you should have the right training equipment or tools. Don’t worry,  you can get them from almost anywhere and its cost effective.

Tools

                                                 Resistance Bands 

                                                             Dumb Bells

                                                            Medicine Ball

                                                              Towels

  

                                                                  Mat

                                                            Interval Timer

                                                           Program Card

To get you in the momentum with exercising firstly you need to know how to perform the resistance exercise techniques. At the beginning of the training program, correct technique of the exercises involved and proper postural alignment should be emphasized, and the resistance and number of sets should be kept low. A single set per exercise may be suitable for you. The best method to improve your form/technique is to practice and perform more repetitions on the exercise. Your training program should consist of the 7 Primal Movement as it is very beneficial to your daily lifestyle.

Resistance training alone measured quality of life. So therefore, resistance exercise is considered to be effective in the prevention or reversal in many kind of disease. It can be done anywhere and mostly anytime.

Action Plan

1. Purchase and perform the exercise with your favorite exercise tools
2. Record every workout session in a program card
3. Enjoy the workout and your transformation
4. Always stay positive and consist

Next weeks’ topic

 Prevention of Injuries

 Common Injuries

 Managing Injuries

Sources & Images courtesy of:

home

bands

 dumbbell

ball

towel mat

timer

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"

To Contact Fitness Coach Kmaru:
Website:

Muscle activation