Find out your driving force!

What is deep inside you?!
Finding your driving force-the real way to sustain your progress for life!
General goals that everyone has are not enough!
Most people start an exercise programme, with usually limited success unfortunately because deep down, they don’t have personal reasons (for themselves) why they’re working out. “I just want to be fit”, “i want to lose some weight”, “it’s something i should do”, are common reasons people exercise. This is normal but after they make some progress, those reasons aren’t enough to move on to big things in health and life in general.
Goals likely to inspire you far more
“I want to look amazing for my wedding”, “i want to drop 2 dress sizes for a ball coming up”, “i am single and fed up with being the person in the corner all night, while all my friends are dancing, i’ll never meet anyone unless i change!”, “i want to look great on the beach on my honeymoon in Hawaii!”, “i want to join in with my kids when we play football out the back garden without collapsing!”, “i want to increase my business but once i’m out of energy, that’s it! And coffee after coffee only helps me to lunch time and i’m done!”, “my friends have all retired, but all they talk about is who’s dying next or who’s in hospital! I want my life back and i want to be able to do things with my grandkids again!”, “i am fed up of being bullied every day because i’m overweight, i will give anything to feel happy in school again, at the moment i don’t want to go!”, “i want to run a 10k race, i never thought i could but i want to prove it to myself that i can”, “i want to run a marathon, with all my problems, everyone says i’m mad but if i don’t do it now before i’m 50, i never will so let’s do it!! “.
All of these are far more like it, and likely to get those people who said it, off their behind’s and working towards their goals in a hurry!

What happens once these are reached?
The really successful individuals, who get excited about their healthy lifestyle for a lifetime, are the ones who find their driving force, and really understand what’s important to them in life and what excited them.
Example 1-goals will be met by following the plan and doing all the right things
Professional lady, 33 years of age (before starting program)
What excites you in life?
“Shopping for food, shopping for clothes, planning my next holiday, going out for food, walking around shops in general!!, want to try dance classes, dance now but won’t when people are around!, excitement of being able to choose any clothes i want (i just need to get smaller)!, having a good day in work and a project coming off, being appreciated for my ideas in my partnership at work, seeing progress with people i work with, going on honeymoon, having kids in 2-3 years, having a convertible, having a nice garden one day at home, seeing my friends and going on a day trip with them, having a nice body! Feeling lots of energy in my life! I want to be healthy and love my life for the first time since college! Having nicer healthier looking hair!”
Example 2-16 year old boy (just started program)-again, goals can be met quicker by being healthier and fitter!
“being able to keep up with my friends playing sports, want to be bigger and stronger, seeing my friends the weekend and going round the shops, buying clothes that are cool and not sacks, going on my bike but i want to be able to go on it more and keep up with my friends, eating nice food, want to be in the school rugby and football team, want more energy to get out of bed in the morning! Not be embarrassed on the beach on holiday, people stop making fun of me because i’m rubbish at sport”
Example 3-57 year old lady (before program)-guess what? Goals will be met quicker by being fitter and healthier and following the plan!
“To have more prospects in life and not to settle for the inevitable! I want to see my grandkids more and actually go on trips with them, i want to prove i’m not confined to the house! I don’t want to get sick, i don’t want what’s happening to my friends every day and i don’t want to be in hospital again any time soon! I want to go on long walks the weekend, i want to eat good food again and not rely on wine to put me in a good mood, i want to meet new friends and i want to go on new holidays, not boring old coach trips! I want to fly long-haul again, i want to feel like i was 20 years ago again!”

These are far more like it and likely to drive you every day!

THE KEY TO SUSTAINING AN AMAZING YOU IS TO WRITE DOWN WHAT EXCITES YOU, AND CONSTANTLY REMIND YOURSELF OF IT, AND DON’T SETTLE FOR THE MEDIOCRE AND UNINSPIRING THAT MOST PEOPLE DO!

List your version of your driving force in everyday life here;
“……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
……………………………………………………………………………………………………………..”
Name…………………………………………………..signed………………………….date………

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