daily rituals to be your best

Your daily bible to stay in shape

Most of us realise by now that it’s not the easiest thing to do being in shape all the time. We all, if we’re honest, vary a few pounds up or down over the year. This is only natural with a number of factors coming into play. However, the “factors” that we need to get into shape, and stay in shape need to be remembered as a daily and weekly ritual, just like cleaning your teeth, having a shower, and changing our clothes. These things need to be done to look and feel our best, as well as internally being healthy, and leading to external health and looking fantastic.

  1. Eat plenty of fresh food, fresh fruit and vegetables, lean proteins such as chicken, turkey, lean beef, fish, eggs, cottage cheese etc every 3 hours and in small quantities. If a food has ingredients you’ve never heard of, or have been manufactured in some mysterious laboratory, throw it away-THIS IS NOT FOOD, ONLY A CHEMISTRY EXPERIMENT AND SHOULDN’T BE IN YOUR BODY!
  2. Workout with weights twice a week minimum. You will burn more calories 24 hours a day if you workout against resistance, you will develop a faster metabolism. You will have healthier and stronger bones. Your body will get smaller in the right areas, fat can take up 5 times the space of one pound of muscle and that’s a fact. Your stomach and hips will get smaller, along with toned, stronger muscles all over which are handy for daily life, as well as workouts.
  3. Work your heart and lungs through walking, running, cycling, swimming, playing sports etc. Using these exercises will lead to more oxygen in your body, meaning your body becomes much healthier inside, along with your most vital muscle-your heart. Enjoy the fresh air and let’s go for it!!
  4. Keep a healthy mind and positive outlook. Life is not always a piece of cake, challenges and obstacles come along and it’s how we deal with these that determine how our lives turn out.
  5. Find out what drives you! If you don’t know why you’re exercising, eating well etc, then life can throw you off course. Whether you’re training for a marathon, recovering from heart surgery, or just want to be in your best ever shape no matter what, it’s the reasons you do it are vitally important and will keep you on course!
  6.  TAKE ACTION! If you don’t actually implement any or all of this advice, then you will fall into the trap of not making any progress or making some progress initially, and then piling back on weight and losing hope. Make sure you workout your muscles for strength, your heart and lungs, eat good fresh food, see the best in people, know every day why you workout, THERE, I’VE SAID IT, DON’T TALK ABOUT IT, LET’S DO IT AND MAKE NO EXCUSES!!!

Demand more out of yourself than you could ever expect out of others!

Keri

food diary

FOOD JOURNAL
Please fill this in

BREAKFAST                       LUNCH                               SNACKS                            DINNER

Saturday
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Sunday

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Monday

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Tuesday

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Wednesday

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Thursday

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Friday

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healthy snacks

Snacks-calorie breakdown
Snacks are vitally important, to keep energy levels up, and to keep important nutrients coming in throughout the day

Fresh fruit for energy-100g usually
Apple-50
Pear-64
Banana-95
Blueberries-30
Kiwi fruit-29
Plums-34
Grapes-60
Strawberries-27
Satsuma-23

Dried fruit-to cure a sweet tooth and good for you
Sultanas-138
Raisins-136
Figs-43
Apricots-29

Low-fat yoghurts-provide calcium and nice desserts
Natural low-fat-56
Whole milk-79
Low-fat fruit-90
Low fat fromage frais-58

Nuts-50g-for essential fats
Cashews-287
Brazils-341
Almonds-306
Walnuts-344
Pumpkin seeds-57
Sunflower-57
Mixed nuts chopped-304
Hazlenuts-325

lunch/evening ideas

Lunch and dinner choices often mix so here’s some options
Making the time for lunch is essential, so no skimping on time and take time out for yourself!

Chicken breast with 100g pitta bread, add a serving of salsa and a serving of lettuce
489 calories

A chicken breast, a serving of lettuce, 100g of boiled potatoes, 100g asparagus, plus 2 dates to finish
437 calories

A generous piece of salmon, a sweet potato, 100g of spinach, 10g of peas and a nectarine to finish
423 calories

A piece of turkey, 50g of brown rice, 100g of broccoli, 100g of carrots and an orange to finish
402 calories

125g lean roast chicken without skin, 225g of new potatoes and 100g butternut squash, brushed in tsp olive oil and baked, 60g peas, 100g dark leafy greens, 50g home made rice, apricot and nut stuffing, 5 tsp pan juices made into a sauce with a little wine and cornflour
631.5 calories, 21g of total fat, 4g saturated fat, 45.7 protein, 68.5g of carbs

Thinly sliced naked turkey breast, one tablespoon of cranberry sauce in a small bowl for around 30 seconds. Poor sauce over turjey breast. Serve with a portion of brown rice and broccoli.
455 calories

Grill a lean cut of steak until it’s to your liking. Squeeze the juice from half a lime over the meat and sprinkle with pepper and garlic powder. Then slice and serve with brown rice and salsa.
396 calories

Grill any fish with a selection of steamed vegetables-around 100 calories and that’s plenty of veg!
100g haddock-81, mackerel-220, canned salmon-153 etc
Lemon chicken and potato
Smother a grilled, skinless chicken breast with a freshly squeezed lemon, either a jacket potato or boiled potatoes with it.
303 calories

Brown rice salad with beans and asparagus
263 calories

In a small saucepan, mix one can of chicken broth, a sliced, grilled chicken breast, a 50g portion of cooked barley and a handful of your favourite mixed vegetables and frozen ones can work just as well. Heat for around 5 minutes and you’re ready to go.
400 calories

Tuna salad
Drain a can of tuna in brine, place tuna in bowl and mix one tablespoon of very light mayonnaise and some juice from a lemon. Pile tuna on top of lettuce and serve with a portion of fruit. This is a light meal with plenty of good stuff throughout the meal.

Pasta and tuna salad
50g of wholemeal pasta, 100g of carrotes, 100g of tomatoes, 100g of cucumber, a can of tuna in brine and an apple to finish
373 calories

I medium baked potato or sweet potato with 100g cottage cheese and tomato and cucumber
160 calories

I medium wholemeal roll, 100g tomato, a good slice of 100g turkey breast plus some strawberries and low-fat natural youghurt.
393 calories

Breakfast ideas

Breakfast

Vitally important and a very good start to the day

 

150ml of low-fat bio yoghurt with 1 medium banana chopped in, half a grapefruit, a slice of wholemeal bread with either a small amount of honey or a small amount of olive oil spread

400 calories

 

150ml low-fat bio yoghurt topped with 50g of no added salt/sugar muesli and a portion of strawberries, with a small piece of bread with a small smearing of olive oil spread

414 calories

 

Beat 2 egg whites and one whole egg with 2 tablespoons of skimmed milk. Toss eggs in a bowl coated with low-fat spray or no spray at all. Have one piece of wholemeal toast with no butter and you have a god meal with a good balance of carbs and protein. Have a big glass of water and a great breakfast!

317 calories

 

Two Weetabix with a big spoonful of walnuts and skimmed milk, a small portion of apricots, a piece of wholemeal bread with a small smearing of olive oil spread, with a little honey, and a glass of diluted orange juice

507 calories

 

Some low-fat natural fromage frais with a level teaspoon of honey and a slice of melon, plus half portion of chopped almonds, with a piece of wholemeal toast with a very light olive oil spread

487 calories

 

Porridge with skimmed milk and sultanas as a sweetener

284 calories

 

Wholemeal toast with cottage cheese for energy

166 calories

 

2 poached eggs on toast without spread on one piece of wholemeal toast

275 calories

 

1 big banana mashed with kiwi fruit and some lemon juice on a slice of wholemeal toast with no spread, with a glass of skimmed milk

273 calories

 

2 egg white omelette with peppers and mushrooms with one piece of wholemeal toast

219 calories

 

Fruit salad with natural low-fat youghurt

156 calories

 

A milkshake with 200ml of skimmed milk with a banana, small amount of orange juice, 1 teaspoon of honey and drink chilled

268 calories

 

100g of Muesli with no added sugar/salt plus 100ml skimmed milk

215 calories