HOW TO MOTIVATE YOUR SELF FOR ANYTHING!
by Nona Ross FREE EBOOK
Although aimed at health, fitness and weight the same principals apply to any goal you may want to achieve and for which you need some self-motivation.
YOU AND YOUR PERSONAL HEALTH PLAN DECIDE WHAT MAKES YOUR
BODY TICK TO BE HEALTHY & FIT!
Weight?
What is being healthy, what is being fit and what is being the right
Well,
as far as I am concerned we are all individuals who have very unique bodies, of
which no two are the same. Our bodies
all operate totally differently from each other even though we all have the
same physical make-up.
Each
and every bodies system has its own genes which we have inherited from our
parents and grandparents and so on and so on.
Our build, our skin color, our eye color etc. etc.
Right
down to how our metabolism works.
We
are all unique.
Now
let's get down to it and give you some tips and tricks that YOU must adapt to
your life style and body type, and what your ultimate goals are.
Whether you are just trying to feel better health wise and
possibly a little bit fitter so you can look and feel contented with yourself,
as that is what your ultimate goal should be.
Not what others have to say, but how you feel and think when you look in
the mirror. Do you see who and what you
want to be staring back at you, or do you feel you could do something to improve
your self-image.
This must be YOUR decision coming from your heart, not from
other people.
Here are a few TIPS to get started on your journey to self-love
and self-appreciation of yourself.
Get a vision board started for yourself.
Buy a large piece of card board big enough to stick pictures
and write goals and information on. The
top of your VISION BOARD must have the foremost goal that you want to
achieve. If it is weight loss cut out a
picture of someone whose body is just as you would like to see yourself. Cut of
the head and replace with your head. Amazing when you see this at the top of
your board.
Then start adding other goals that you wish to achieve, as
these must be obtained in between the bottom and the top of your goal list.
Such as growing your hair, time to build up for exercising
each week. Learn to make low carbohydrate brown breads, learn to play piano, or
paint or grow vegetables etc. etc. you can achieve many goals while trying to
reach your main goal. Even going on a
cruise one day, no time line has to be set on this for example. Just set MANY big and small goals, all with
different time lines.
Your Vision board MUST BE LIKE AN ARTISTS WORK, SO TAKE GREAT PRIDE INMAKING
IT, AND DO NOT BE TOO HARD ON YOURSELF BUT ALWAYS KEEPING YOUR MAIN GOAL IN
SIGHT!
Start a diary, write a little something every evening about
how your day went, how you feel and any interesting information you would like to
look back on, on the good or bad days.
After you have
achieved your goal it is amazing to read the notes you have made through your
journey. It also helps as a reminder
WHEN YOU FEEL YOU ARE LOSING FOCUS AFTER THE GOAL HAS BEEN OBTAINED.
So write your joys and your agonies down.
Take your measurements and weight – write them down in your
book.
Remember to take a photograph (before - then after) Take
measurements of chest, waist, hips, lower hips, thighs each, above knees, mid-calf
and ankle. Then your upper arm, across
the muscle.
Do both sides as all measurements will not be the same. One thigh can be a bit bigger than the
other. Write them down in your book.
Write down everything you eat for a week no matter what,
even before you get started on your plan.
I keep writing down everything I eat while I am on the eating plan but
it also tells me if I am eating too much or not.
It helps you
understand what is working and what is not.
It also gives your ideas for
I for example have the same breakfast every day of my life.
2 boiled eggs, some coal-slaw and a slice of low GI Brown toast with scraping
of low fat margarine. I never get tired
of it. Possibly swop slaw for a fruit
or other veg when I run out, even bottled beetroot.
Try to weigh your food or use your hand measure for example.
A good rule is
(1) What you can
pick up in you one hand for
Carbohydrates
Meats, fish and Poultry, the size and thickness of your
palm.
Vegetables & Salads as much as you can eat.
Always use a side plate and not a dinner plate as it makes
your mind think that you have a larger
serving of food. It really does help.
1 x meat- 1 x low carbohydrate such as low GI brown bread or
sweet potato) whole-wheat pasta
1 x vegetable and 1 x fruit.
This is just an example.
Try to remove foods that you snack on which are high in
sugar, salt and white flour.
When you break your eating plan for say one meal or a whole day
DO NOT panic. Just start fresh on the
following day or for the following meal.
Until you are in a routine you will make the odd mistake and
as long as you know it is not the end of the world, get back onto you plan.
Just remember you are the only one you will disappoint.
The VOICE.
Ignore the little voice.
It is not your friend. It will
tempt and lie to you as hard as it can.
This is your biggest enemy. Either block it out or go and do something
else, and drink water, but do not give in.
WATER. WATER. WATER
A minimum of 8 glasses per day = 2 liters.
Even when not on an eating plan. Iced water definitely pushes the metabolism
up and helps to burn more calories (kilojoules) approximately 2.4 k’s to a Cal.
Green tea or any health teas will do, iced tea (no sugar)
make your own as they all give you extra water. You can add some sugar fee juices to your
jug of tea and give it a flavor if you wish.
Best time for a cold glass of water is before your meal, as
this will help you eat less and push up your metabolism in order to burn off
the calories more efficiently from your meals.
TIPS TO REMEMBER:
-Reduce calories in your meals and
burn more with exercise
Eat lots of fruit and vegetables
(including as snacks) ration nuts, no peanuts.
avoid to many animal fats
only eat when you feel hungry – do
not skip a meal or snack
take your time over eating and chew
food at least 20 times before swallowing
Save treats for the week end. I take
Sunday as my free day.
drink plenty of water
walk more often and try to take
additional exercise
try using smaller plates and
portions of food
have a low calorie starter such as
soup or a salad
plan meals and cook veg etc. in
quantities
take healthy snacks if not eating at
home if away from home
learn about calories and what foods
are high and low
Stay motivated and allow yourself a
cheat but get back on plan again Below a few sample menu ideas[ng1] :
You need to use your common sense
with regards to your quantities.
On rising drink a glass of warm
water with a fresh lemon slice squeezed into it. This is a good cleanser and
metabolism booster.
If you exercise before breakfast
drink a protein shake 1 hour before you start as an energy supply. If you eat before exercise wait at least 2
hours before exercise.
A glass iced water
Breakfast: 2 Boiled
eggs, serving coleslaw, 1 slice of Low GI Brown bread with butter or margarine (a scraping).
Glass iced water
Glass iced water
Snack: About 2 ½
hours later. Fruit or veg and some non-
nuts roasted, about 25gms. Nuts.
Glass iced water
Lunch: 140gms.
Chicken, meat or fish, salad or fresh vegetables
1 medium boiled potato or microwaved with plain yogurt dressing Glass iced water
1 medium boiled potato or microwaved with plain yogurt dressing Glass iced water
Glass iced water
Snack:
Small plain yogurt and a fruit
Glass iced water
Glass iced water
Dinner: 200
gm. Grilled meat fish or chicken,
vegetables or salads,
100gm. Brown rice, or whole-wheat
pasta.
Glass iced water
Snack: Not
later than 8pm at night. Make it
protein.
Glass iced water.
•
Fact: Water before
bed time is a good prevention for blood clots.
Remember this,
something I practice myself, it helps digestion.
Fruit or veg first, carbohydrates second then your protein –
as each in order takes longer to digest.
Fruit 1 hour, carbohydrates 2 hours, meat 3 plus hours.
It is up to you to mix your meals around and eat what suites
you for that time of the day. Quantities are just an example. You must not feel hungry at any time. If you eat junk food you will always feel
hungry as you are not getting the correct nutrients and vitamins,
Herb and Green teas drink freely. Tea and coffee no sugar and only 250ml of low
fat milk for the day. Try to avoid these if you can, save your milk for making a
fruit smoothy.
Alcohol is very high in sugar carbohydrates, so try to avoid
it. If you must 1 glass red wine is
good as it also is a great antioxidant.
(Cleans out the
toxins in your body).
Use Olive Oil for making dressings for salads by adding some
Balsamic vinegar, salt and pepper.
Paint your meat or chicken or fish with olive oil and you can fry it
lightly or grill.
Fish is not always easy to come by so Tuna in water, Haddock,
tinned Pilchards, or tinned Middle cut are all acceptable. Hake is fairly easy to buy fresh as
well. Meat must have fat cut of and
please remove skin from chicken, and remember white meat is less fatty than
dark meat with poultry.
Greener bananas have far less sugar than ripe or over ripe
ones. Not too often.
EXERCISE – That awful word to some of us:
What is exercise?
It does not have to mean hours and hours at the gym or
endless hours running around the country side.
That is for the fanatic.
Exercise is an hour
of doing something that pushes your heart rate up and makes you breath heavily,
and makes you use your muscles in order to stay supple and to burn up some
calories.
The less weight you
have to lose the less calories you have to burn if you are eating
correctly.
For example:
For example:
If you eat 2000 calories per day and only burn 1500 you will
gain weight. If you eat 1500 calories per day and burn 1500 you will maintain
your weight.
And if you eat 1200 calories per day and burn 1500 you will
lose weight.
Each person needs a various amount of calories per day, so
not the same amount could necessary apply to you. Depending on how active you are on a normal
day without exercise will help you decide on how many calories you should be
consuming per day.
A good average is between 1200 and 1800 for a woman and
between 1600 calories and 2200 for men. Again looking at how active you are if
a man
A steady loss of 1-2 kilos should be the maximum loss per
week so do not go overboard. Weight
that is lost too quickly is gained quickly.
Slow steady weight loss and the body will learn to
accommodate it as you become well entrenched in your new eating plan. Your stomach will adapt to the smaller meals
and also the nutrients in the healthy food you are now eating.
Thus feeling less like snacking on bad foods.
RIGHT:
For those who are not used to exercise just start walking. 15 minutes away from home and 15 minutes back.
For those who are not used to exercise just start walking. 15 minutes away from home and 15 minutes back.
This means a brisk
walk like you are late for something.
If you can do this twice a day it is perfect, but to start you can go
once a day.
Or, not into walking, then get your best music for pumping
to (mine is Final Countdown) and play it over until you have done a good 30
minutes of mad dancing.
Invent moves as you
go along. A short breather here and
there is OK. But do your time. You must
feel pooped when you are finished and heavy breathing is a must.
A good exercise
pattern is 2 minutes medium pace and 1 minute hectic pace. Keep this up for the full 30 minutes. As you get fitter you will build up to 60
minutes at a time or 30 minutes twice per day.
As long as you stick to your eating plan you will lose
weight. Possibly you get to feel fit
enough to join a gym and it becomes a favorite pass time of yours.
You need to exercise
a minimum of 4 times per week. Please
do this as it will show results quickly.
Remember that muscle weights more than fat, so you may think
you are not losing very much but I guarantee you are gaining some muscle and
you will soon see how your body reshapes itself.
If you are exercising at home and would like to use weights
just fill some bottles with water and use them as weights or fill some bags
with sand they serve the same purpose.
These will help with muscle tone which everybody needs. Or could be you prefer tennis or squash,
well get on with it as long as you build up to at least an hour of hard play at
least 4 times per week, or combine them all and do something different each
time. It all works.
Losing weight and getting fit need not be a long lonely
road. Share your plans, your failings
and your achievements with family and friends.
Let them help and encourage you as you go along.
Try to get a family member are 2 to join you on your new
eating plan and getting fit trip. It is
so much fun when you can share your goals and obtaining them. Set up some competitions between each other
to achieve your goals.
Well I hope this little book is going to assist you in your
venture into improving and motivating yourself towards new things, be it weight
loss, healthier eating or achieving new goals or just becoming a better you
that you love to death.
Visit my site and get more E-Books and articles and blogs
with loads of information for you.
You can even shop for your beautiful new body.
Email for more information
No comments:
Post a Comment