Okay, so it’s January 3rd & so far this year I’ve been talking about
the importance of NOT jumping into anything too quickly in regards to
exercise or diet
but I know that patience is starting to run a little
low & you’re keen to start with actionable advice.
So here it is dudes…12 simple steps to get you off to a great start in 2014:
1. Consume whole foods that are high in fiber and low in sugar,
Examples:Lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
2. Eat low-glycemic carbohydrates such as vegetables, whole-wheat
products instead of refined processed carbohydrates which usually come
in a box or a bag. …And DITCH the cereals dudes. God didn’t wish for us to eat breakfast out of a bowl trust me.
3. Consume 25-35 grams of fiber per day. Fiber will help satisfy
hunger pangs as well as control insulin and blood sugar levels which
tend to promote fat storage.
Examples: Cauliflower, Broccoli, Berries, Celery, Squash, Lentils
4. Eat some type of lean protein at each meal. Protein helps to
satisfy hunger and provide the necessary building blocks to maintain
lean body mass while losing body fat.
5. Consume adequate amounts of healthy fats foods such as olive oil,
walnuts, almonds, Omega-3’s. Healthy fats are great antioxidants as
well as help with brain function and many other essential processes
that take place in the body on a daily basis. Essential Fatty Acids,
according to clinical studies, could also help prevent certain
diseases. To guarantee you’re consuming enough Omega-3 supplement your
Me & my clients use ====> Arctic Sea.
More expensive than supermarket alternatives but your paying for
quality —> Arctic Sea.
6. Eat 5-10 servings of fruit and vegetables a day to meet your
micronutrient needs. Vegetables also contain a good
If like me you struggle to get enough veg in I highly recommend supplementing with —>
7. Drink herbal teas or Water instead of calorie-filled drinks fizzy
I hate it but Green Tea does has a tonne of health benefits & fat loss
You’d read a roadmap or use a sat nab if you’re going to a
new destination wouldn’t you?
Well if you want to take your body to a new destination
you must start mapping out your meals every day and follow them.
And just like learning a new route in the car soon you’ll no longer need
those meal plans as eating this way just becomes a habit.
9. Incorporate “superfoods” into your meal plan on a daily basis.
Examples include salmon, tomatoes, spinach, mixed berries, mixed nuts,
olive oil. 2013’s new Super food was featured in the Express & is one
I’ve been using with clients for a long time now. —> Bee Pollen
Bee Pollen is one of the richest sources of nutrient on the planet.
10. Don’t Workout…Train!
Don’t get me wrong I’m a huge fan of anything if it gets people
moving..HOWEVER….most of the time this means doing random
random gym classes,
on random days
at random levels of intensity.
The problem here is there’s no progression. You’ll never
know if you’re improving & your results will likely suffer.
Training is about taking you & your body on a journey.
Learning the right path you need to take & making the
correct choices to get there as quick as possible.
For instance no one can simply start one of my programs at any time.
That have to be willing to start at the beginning of the journey which is by
firstly telling us more about you, your frustrations & your goals.
You can do that ===> HERE (HOW CAN WE HELP YOU)
11. Record what you eat and drink.
Keeping track of what you’re eating
is critical. If your weight loss slows down the answer can usually be
found in your food diary.
If you’re in our January Jumpstart Group you’ll know we’ve already started
12. Eat Mindfully – Last but not least, when you eat…
….Take your time.
All too often we’re rushing down food on the go or while we’re still
working or watching T.V.
You then wonder why your bloated, feeling tired or gaining weight. Truth is your digestive system has been compromised.
Enjoy every mouth flu & be thankful for what is on your plate.
Click this ^^^ pic to download
Have a great day,