Exercise
1. Move your body more!
It's that simple - walk to the shops, take a stroll after dinner, play frisbee with the kids or try our DVD 'Shape up at Home'.
2. Find an activity you enjoy
If you have fun while you are training you are much more likely to stick with it. If you like to dance - try a Zumba class; if you like to exercise at home - try our new DVD; if you like adventure - try rock climbing (indoor or out); if you like to be social - join a team sport (football, netball or hockey).
3. Break up your exercise
Three 15 minute sessions spread across the day can have the same benefits as one 45 minute session, making it even easier to fit into your schedule.
4. Focus
When you are exercising, stay focused on what you are doing for best results. Reading a magazine while you amble along on the exercise bike will have virtually no impact, whereas focusing on driving forwards and doing your very best for that short time will give you much better results.
5. Learn good technique
Make sure you always use the correct posture and form when exercising so that you target the correct muscles. Our 'Shape up at Home' DVD has plenty of tips and advice to ensure you get the best results possible.
6. Walk
Try to walk as often as possible. A pedometer is a great way to measure what you actually do each day and a good motivational tool to spur you off the sofa!.
7. Get a workout buddy
By arranging to train with a friend each week you will be much more likely to stick to the arrangement, and you can also spur each other on to push harder or exercise for longer.
8. Set yourself some goals
If you don't know what you are working towards you will have less incentive to exercise. Set small, achievable goals such as 'I want to be able to jog for 20 minutes' or 'I want to drop a dress size' or even 'I want to run up the stairs without gasping for breath at the top!'
9. Exercise in the morning
Studies have shown that people who work out in the morning are more likely to make healthier choices throughout the rest of the day.
Nutrition
Easy dieting tips
1. Slow and steady wins the race
It's good to remember that it's a long endeavour to lose weight and in the end the tortoise will eventually beat the hare. Making small manageable changes and losing weight gradually usually means your hard efforts will last! Meaningful weight loss doesn't happen overnight but it will happen! Keep in mind that dramatic weight loss in a short space of time is more likely to be water - not fat! As the saying goes... patience is a virtue!
2. Set achievable goals
Everyone is an individual and weight loss is no different. Many people start with unrealistic goals that simply won't happen. Setting achievable small goals means there is little disappointment! Some people lose weight quickly and easily, others won't and you can't change this. Remember as long as weight isn't going on you will be successful.
3. If you slip up...
"Falling off the wagon" doesn't spell defeat. You are working to make lifestyle changes and therefore it will take some time - pick yourself up, dust yourself down and move on! One step back and two steps forward still nudges you ahead! After all nobody is perfect and you can only fail if you give up.
4. Water is calorie FREE,
Over 2/3 of our bodies is water and drinking an adequate amount is essential for overall good health. Perhaps the most obvious help to weight loss is that if you are drinking water you are less likely to be drinking something else with calories in it, it's also very cheap, convenient and you only need around 6-8 glasses per day,
5. Eat breakfast
Breakfast literally means 'breaking the fast' which is why it is important for us to refuel. Research has shown that those who eat breakfast are less likely to be overweight. Like any other meal you should try to keep it balanced.
6. Don't skip meals
In order to lose weight we must cut calories - so does that mean skipping meals is a good idea? No! Usually you will find that skipping meals leads to binge eating, overcompensation and eventually more calories. Keep your meals regular and balanced.