Friday 23 December 2016
Friday 16 December 2016
Lose Weight Without Exercise - Diet to Reduce Weight Without Exercise
When you think about losing weight, you may not think about diets
to reduce weight without exercise as a potential for helping you to
shed the pounds. If you understand the science behind how to lose
weight, though, this strange way of thinking can become second-nature to
you, giving you a leg up on everyone else out there who is trying to
lose weight and diet.
For starters, let's change the way you think about the word "diet." A diet doesn't have to be a bad thing. In our context, a diet is just a way of eating with the intention of helping you to lose some of the weight that you have gained. Dieting to reduce weight doesn't mean that you have to give up what you love, it just means that you need to eat less calories than you are burning in your day-to-day life. If you don't have time to exercise very much or you simply recoil at the thought of it, you can still cut weight.
This is because your body burns a certain amount of calories (usually 1500-2000 for an average adult) just to keep you alive, even if all you do is sit around all day long. If you know this, then you can strategically plan out your diet so that you don't eat more calories than your body naturally burns every day. If you can make the difference between these two amounts around 300-500 calories, your body will be forced to start burning the fat you've stored up for energy, which means that you'll start to lose weight. It won't be as dramatic as it can be if you incorporate a modest amount of exercise into your weight loss plan, but you'll still be able to use your diet to reduce weight without exercise.
For starters, let's change the way you think about the word "diet." A diet doesn't have to be a bad thing. In our context, a diet is just a way of eating with the intention of helping you to lose some of the weight that you have gained. Dieting to reduce weight doesn't mean that you have to give up what you love, it just means that you need to eat less calories than you are burning in your day-to-day life. If you don't have time to exercise very much or you simply recoil at the thought of it, you can still cut weight.
This is because your body burns a certain amount of calories (usually 1500-2000 for an average adult) just to keep you alive, even if all you do is sit around all day long. If you know this, then you can strategically plan out your diet so that you don't eat more calories than your body naturally burns every day. If you can make the difference between these two amounts around 300-500 calories, your body will be forced to start burning the fat you've stored up for energy, which means that you'll start to lose weight. It won't be as dramatic as it can be if you incorporate a modest amount of exercise into your weight loss plan, but you'll still be able to use your diet to reduce weight without exercise.
Friday 9 December 2016
Thursday 8 December 2016
Wednesday 7 December 2016
4 Easy Activities To Stay Healthy
4 Easy Activities That Can Help You Stay Healthy
The good news is there are any number of leisure activities that will help us stay healthy and physically fit. The other good news is that a lot of them are low impact and don't involve any strenuous physical activity.
Here are a few leisurely activities that you can indulge in as much as you want to promote good health and personal well being.
1. Dance
Dancing is an exceptional activity that promotes energy, vitality, physical health and an improved mood to support your overall well being at any age! We used to dance a lot when we were younger and a lot of weight loss and fitness routines as well as some of the latest exercise equipment involve some kind of dance movements.
There are many dance styles that will fit into many different lifestyles, from zumba to ballroom dancing and lots in between. All you have to do is find a partner and start moving!
2. Plant A Garden
Do you like the great outdoors? One of the greatest benefits of gardening is that it gets you out of the house and provides you with some less than strenuous physical activity. Gardening might seem like a hobby for old folks, but it offers some health benefits for everyone: exercise, stress relief, nutrition (if it's a vegetable garden).
A number of studies have indicated a correlation between brain activity and a decrease in Alzheimer disease. In this respect, gardening may even help keep your brain healthy since your mind stays active as you tend your garden.
3. Cook at home
Many people consider cooking to be a leisure activity. When you consider cooking can give you a lot of creativity opportunities and it definitely requires thinking that keeps your mind active, it only makes sense that it could be considered an important activity to your overall mental and physical health.
There's a good possibility that you may be more likely to eat a healthy and nutritious meal when you are spend time in the kitchen preparing it yourself. If you happen to be cooking with products that you grew in your own garden, then you'll reaping the rewards of two leisure activities.
4. Do Some Low Impact Exercise
Take a Walk; It goes without saying, exercise is necessary for maintaining your weight and good overall health. Most people equate exercise with going to a gym, lifting weights or some strenuous activity. But, the fact is that just walking is sufficient to promote good health, help battle the ravages of disease like diabetes. It's also been proven to be beneficial for maintaining good BMI and lowering high cholesterol and blood pressure.
The CDC website has reported that walking is an ideal place to start a physical exercise program, Try twenty minutes a day, three days a week to start. You can increase the time or distance as your strength improves or start other more strenuous activities like tennis, bicycling, or whatever. Find a partner and use the time for socializing and to hold yourself accountable for completing the walk.
Low Impact Yoga; Yoga is a centuries old holistic ancient methods of exercise that aims to treat the entire body and mind. Yoga instruction teaches you how to use good breathing techniques and the various poses allow you to strengthen your body through stretches and which help keep you flexible.
Properly done, yoga can help reduce aches and pain, and may even help prevent injury by improving flexibility and strength. It has also been reported that yoga helps relieve stress by teaching how to control breathing to reduce the symptoms of anxiety and depression.
The Bottom Line
People all over the world are becoming bigger. But there are a lot of leisure activities that offer the benefits of regular exercise: stress reduction that reduce the symptoms of anxiety and depression, weight loss and improvement in physical fitness.
The good news is there are any number of leisure activities that will help us stay healthy and physically fit. The other good news is that a lot of them are low impact and don't involve any strenuous physical activity.
Here are a few leisurely activities that you can indulge in as much as you want to promote good health and personal well being.
1. Dance
Dancing is an exceptional activity that promotes energy, vitality, physical health and an improved mood to support your overall well being at any age! We used to dance a lot when we were younger and a lot of weight loss and fitness routines as well as some of the latest exercise equipment involve some kind of dance movements.
There are many dance styles that will fit into many different lifestyles, from zumba to ballroom dancing and lots in between. All you have to do is find a partner and start moving!
2. Plant A Garden
Do you like the great outdoors? One of the greatest benefits of gardening is that it gets you out of the house and provides you with some less than strenuous physical activity. Gardening might seem like a hobby for old folks, but it offers some health benefits for everyone: exercise, stress relief, nutrition (if it's a vegetable garden).
A number of studies have indicated a correlation between brain activity and a decrease in Alzheimer disease. In this respect, gardening may even help keep your brain healthy since your mind stays active as you tend your garden.
3. Cook at home
Many people consider cooking to be a leisure activity. When you consider cooking can give you a lot of creativity opportunities and it definitely requires thinking that keeps your mind active, it only makes sense that it could be considered an important activity to your overall mental and physical health.
There's a good possibility that you may be more likely to eat a healthy and nutritious meal when you are spend time in the kitchen preparing it yourself. If you happen to be cooking with products that you grew in your own garden, then you'll reaping the rewards of two leisure activities.
4. Do Some Low Impact Exercise
Take a Walk; It goes without saying, exercise is necessary for maintaining your weight and good overall health. Most people equate exercise with going to a gym, lifting weights or some strenuous activity. But, the fact is that just walking is sufficient to promote good health, help battle the ravages of disease like diabetes. It's also been proven to be beneficial for maintaining good BMI and lowering high cholesterol and blood pressure.
The CDC website has reported that walking is an ideal place to start a physical exercise program, Try twenty minutes a day, three days a week to start. You can increase the time or distance as your strength improves or start other more strenuous activities like tennis, bicycling, or whatever. Find a partner and use the time for socializing and to hold yourself accountable for completing the walk.
Low Impact Yoga; Yoga is a centuries old holistic ancient methods of exercise that aims to treat the entire body and mind. Yoga instruction teaches you how to use good breathing techniques and the various poses allow you to strengthen your body through stretches and which help keep you flexible.
Properly done, yoga can help reduce aches and pain, and may even help prevent injury by improving flexibility and strength. It has also been reported that yoga helps relieve stress by teaching how to control breathing to reduce the symptoms of anxiety and depression.
The Bottom Line
People all over the world are becoming bigger. But there are a lot of leisure activities that offer the benefits of regular exercise: stress reduction that reduce the symptoms of anxiety and depression, weight loss and improvement in physical fitness.
Tuesday 6 December 2016
More than 57,000 children become overweight or obese during primary school
Every year, 57,100 children who started
primary school in England at a healthy weight end up obese or overweight
by the time they leave, according to new statistics published by Cancer
Research UK.
This worrying statistic adds to the fact that one in five children
are already overweight or obese when they start primary school. And by
the time they leave, that figure rises to one in three.
To highlight the staggeringly high level of children's obesity and epidemic of rising ill-health, Cancer Research UK has transformed a shop front into an XL school uniform shop to show the new norm of larger school uniforms.
The Government has reneged on its commitment to publish a robust strategy to tackle the crisis of children's obesity. Encouraging exercise and a sugar tax alone won't curb the rise of ill-health which could cost the NHS billions. Commitments to protect children from junk food marketing and mandatory targets to reduce the amount of fat, sugar and salt in food are also vital.
We know that obese children are around five times more likely to grow into obese adults, and carrying too much weight increases the risk of cancer as well as other diseases.
Sarah-Louise Bridgewater from Stratford-upon-Avon, Warwickshire, mother of two, said: "As a mum, my number one priority is to make sure my children are healthy. Seeing these outsize school uniforms has really worried me.
"As much as I want to, I just can't watch my children 24 hours a day and it's hard to stop them spending their pocket money on junk food. We've got to pull together to stop kids stuffing themselves with fatty sugary food that's going to make them ill later in life."
Being overweight or obese is the single biggest cause of preventable cancer in the UK after smoking and contributes to 18,100 cases of cancer every year. It is linked to 10 types of cancer including bowel, breast, and pancreatic.
Alison Cox, Cancer Research UK's director of prevention, said: "The Government has failed children. More than 57,000 children will become overweight or obese during primary school each year in England, and the Government had a chance to prevent this. The childhood obesity plan is simply not up to the task of tackling children's obesity. Instead, the next generation faces a future of ill health, shortened lives, and an overstretched NHS.
"It will take more than encouraging exercise and a sugar tax to tackle the obesity epidemic. The Government has already recognised the influence of junk food marketing on children's health by banning junk food advertising during children's programmes -- it's time to close the loop hole during family viewing time.
"Young waistlines have been expanding steadily over the last two decades. With so many overweight and obese children in England, we are seeing a greater need for larger school uniforms. And it's a shame the Government has missed an opportunity to save lives."
Source
To highlight the staggeringly high level of children's obesity and epidemic of rising ill-health, Cancer Research UK has transformed a shop front into an XL school uniform shop to show the new norm of larger school uniforms.
The Government has reneged on its commitment to publish a robust strategy to tackle the crisis of children's obesity. Encouraging exercise and a sugar tax alone won't curb the rise of ill-health which could cost the NHS billions. Commitments to protect children from junk food marketing and mandatory targets to reduce the amount of fat, sugar and salt in food are also vital.
We know that obese children are around five times more likely to grow into obese adults, and carrying too much weight increases the risk of cancer as well as other diseases.
Sarah-Louise Bridgewater from Stratford-upon-Avon, Warwickshire, mother of two, said: "As a mum, my number one priority is to make sure my children are healthy. Seeing these outsize school uniforms has really worried me.
"As much as I want to, I just can't watch my children 24 hours a day and it's hard to stop them spending their pocket money on junk food. We've got to pull together to stop kids stuffing themselves with fatty sugary food that's going to make them ill later in life."
Being overweight or obese is the single biggest cause of preventable cancer in the UK after smoking and contributes to 18,100 cases of cancer every year. It is linked to 10 types of cancer including bowel, breast, and pancreatic.
Alison Cox, Cancer Research UK's director of prevention, said: "The Government has failed children. More than 57,000 children will become overweight or obese during primary school each year in England, and the Government had a chance to prevent this. The childhood obesity plan is simply not up to the task of tackling children's obesity. Instead, the next generation faces a future of ill health, shortened lives, and an overstretched NHS.
"It will take more than encouraging exercise and a sugar tax to tackle the obesity epidemic. The Government has already recognised the influence of junk food marketing on children's health by banning junk food advertising during children's programmes -- it's time to close the loop hole during family viewing time.
"Young waistlines have been expanding steadily over the last two decades. With so many overweight and obese children in England, we are seeing a greater need for larger school uniforms. And it's a shame the Government has missed an opportunity to save lives."
Source
Monday 5 December 2016
5 Healthy Eating Do's and Don'ts For Weight Loss
So you've decided to focus on healthy eating and in turn, improve
your daily nutrition in order to lose weight. Awesome! That can likely
be one of the most important decisions you make for your health and the
direction your future takes. Before you dive headlong into the weight
loss process, here's a list of 5 healthy eating do's and don'ts to help
give you precise focus and direction.
If you start with these specific healthy eating tips, you will leapfrog right to the front and not have to struggle with issues that usually stump those new to the process.
5 Healthy Eating Don'ts for Weight Loss
- Don't Starve Yourself
Many people think that in order to lose weight you need to starve yourself. Their thinking is, if I don't eat food I won't gain weight. The problem is everyone NEEDS food. It is what fuels our bodies to get through each day. Denying your body sustenance will only cause you to overeat the next time you do eat meaning you'll take in too many calories at one sitting. Instead of forcing your body to deal with this, just get in the habit of eating 5 small meals evenly spaced throughout the day so you keep your body nourished while at the same time control the amount of calories you do put into your body.
- Don't Snack During Leisure Time
When we are watching tv, reading a book, browsing the Internet, sewing, playing video games, or any other type of leisure activity, do NOT snack. Anyone who has snacked while doing a leisure activity knows from experience that the outcome is usually not a good one. Entire bags of potato chips and 2 liters of soda have been known to be devoured during one leisure session which amounts to hundreds upon hundreds of needless calories. If you must have a small snack during your leisure time, have a fruit and a tall glass of water. Presto, hunger cravings will vanish and you will have only consumed around 100 calories.
- Don't Buy Unhealthy Food/Drinks
It goes without saying if you don't buy the junk, you will be unable to eat the stuff when you're at home. Don't purposely put temptation in your kitchen making it that much more difficult to stay eating in a healthy manner. Out of sight out of mind really helps in this situation.
- Don't Eat Late At Night
Get in the habit of not eating anything three hours before you go to sleep. Eating late at night does not give your body the chance to burn off those calories before going to sleep so guess where they will end up. Stuck right around your belly, back, legs or chest. Dinner should be the smallest meal of the day ranging from 400-600 calories including drinks.
- Don't Eat Until You're Stuffed
If you are eating until you are so full it's hard to move guess what, you've eaten far too much for one meal. Portion size is king when it comes to healthy nutrition. Serve an appropriate portion size, drink a lot of water with your meal, and you'll find that you really don't need that much food to get full. Your body will thank you afterwards and you'll avoid the "food coma" feeling you've likely had to deal with from past experiences.
Now that we're done with all the unhealthy habits you shouldn't let happen, here are 5 healthy eating do's you should start adhere to as soon as possible. Remember this is a process, so don't get down on yourself if you have trouble making these 5 healthy habits stick on a consistent basis.
5 Healthy Eating Do's For Weight Loss
- Do Research Healthy Meals & Snacks
If you've been eating out at restaurants and fast food spots for some time, it's important you start getting used to actually putting your kitchen to good use. Keep in mind 70% of your weight loss success will be dependent on your nutrition and the amount you're eating on a daily basis. Take some time to research the Internet to find some healthy meals and snacks that look appealing to you. You'll find tons of them within 15 minutes of searching on Google. Save or print out the directions along with ingredient list and the pictures if you want and you'll be all set.
- Do Count or Monitor Your Calories
Your body only needs a certain amount of calories each and every day. Look online to find out what an appropriate calorie amount is for you - which will take into consideration your gender, age, height, and usual activity level. This number can range anywhere from 1,500 - 3,000 calories per day which is why it's important to learn what is appropriate calorie amount for you. Once you have this number, you can use one of the many FREE calorie counting apps/websites to keep track of what you're consuming on a daily basis. This tip right here can really get you focused on eating healthy regularly so give it a try for a couple of weeks and see how it helps you.
- Do Prepare Portioned Snacks
It's so important to not only eat proper portions at your meals but also your snacks. Keeping your body properly nourished throughout the day in the form of snacks will prevent hunger cravings from creeping in tempting you to eat something unhealthy. It will do you no good to eat a healthy breakfast, then at ten o'clock when you start to get a little hungry go to the vending machine at work and get a 20 oz bottle of soda along with a giant Snickers bar. Say hello to 700 calories right there! Instead, prepare/bag healthy snacks at home and toss them in your lunch bag when you head out in the morning.
- Do Take Travel Lunch Leftovers
When you are away from home, try never to rely on having to go out to eat. Not only will that waste much more money than is necessary, but you'll often be confronted with a meal that is far too large. Instead, get used to packing leftovers in plastic travel containers. To ensure you have enough food to take with you the next day, get in the healthy habit of cooking a bit extra. By doing this you'll be guaranteed to have leftovers that can be used for either lunch the next day or future meals.
- Do Drink Lots and Lots of Water
The number one healthy habit you should get used to doing is drinking a lot of water each and every day. Lots and lots of water. Not only does water have absolutely zero calories, but it helps make everything move along smoothly through the digestive process. Get in the habit of always having a container of water with you so you're never empty-handed during the day.
If you get rid of just one soda per day, over the course of a year you'll eliminate 54,750 calories, or 15.6 pounds, from potentially being put into your body. Imagine if you changed all your drinks to water!
Hopefully you can put to immediate use these 5 healthy eating do's and don'ts and get right on track to reach your health and fitness goals.
If you start with these specific healthy eating tips, you will leapfrog right to the front and not have to struggle with issues that usually stump those new to the process.
5 Healthy Eating Don'ts for Weight Loss
- Don't Starve Yourself
Many people think that in order to lose weight you need to starve yourself. Their thinking is, if I don't eat food I won't gain weight. The problem is everyone NEEDS food. It is what fuels our bodies to get through each day. Denying your body sustenance will only cause you to overeat the next time you do eat meaning you'll take in too many calories at one sitting. Instead of forcing your body to deal with this, just get in the habit of eating 5 small meals evenly spaced throughout the day so you keep your body nourished while at the same time control the amount of calories you do put into your body.
- Don't Snack During Leisure Time
When we are watching tv, reading a book, browsing the Internet, sewing, playing video games, or any other type of leisure activity, do NOT snack. Anyone who has snacked while doing a leisure activity knows from experience that the outcome is usually not a good one. Entire bags of potato chips and 2 liters of soda have been known to be devoured during one leisure session which amounts to hundreds upon hundreds of needless calories. If you must have a small snack during your leisure time, have a fruit and a tall glass of water. Presto, hunger cravings will vanish and you will have only consumed around 100 calories.
- Don't Buy Unhealthy Food/Drinks
It goes without saying if you don't buy the junk, you will be unable to eat the stuff when you're at home. Don't purposely put temptation in your kitchen making it that much more difficult to stay eating in a healthy manner. Out of sight out of mind really helps in this situation.
- Don't Eat Late At Night
Get in the habit of not eating anything three hours before you go to sleep. Eating late at night does not give your body the chance to burn off those calories before going to sleep so guess where they will end up. Stuck right around your belly, back, legs or chest. Dinner should be the smallest meal of the day ranging from 400-600 calories including drinks.
- Don't Eat Until You're Stuffed
If you are eating until you are so full it's hard to move guess what, you've eaten far too much for one meal. Portion size is king when it comes to healthy nutrition. Serve an appropriate portion size, drink a lot of water with your meal, and you'll find that you really don't need that much food to get full. Your body will thank you afterwards and you'll avoid the "food coma" feeling you've likely had to deal with from past experiences.
Now that we're done with all the unhealthy habits you shouldn't let happen, here are 5 healthy eating do's you should start adhere to as soon as possible. Remember this is a process, so don't get down on yourself if you have trouble making these 5 healthy habits stick on a consistent basis.
5 Healthy Eating Do's For Weight Loss
- Do Research Healthy Meals & Snacks
If you've been eating out at restaurants and fast food spots for some time, it's important you start getting used to actually putting your kitchen to good use. Keep in mind 70% of your weight loss success will be dependent on your nutrition and the amount you're eating on a daily basis. Take some time to research the Internet to find some healthy meals and snacks that look appealing to you. You'll find tons of them within 15 minutes of searching on Google. Save or print out the directions along with ingredient list and the pictures if you want and you'll be all set.
- Do Count or Monitor Your Calories
Your body only needs a certain amount of calories each and every day. Look online to find out what an appropriate calorie amount is for you - which will take into consideration your gender, age, height, and usual activity level. This number can range anywhere from 1,500 - 3,000 calories per day which is why it's important to learn what is appropriate calorie amount for you. Once you have this number, you can use one of the many FREE calorie counting apps/websites to keep track of what you're consuming on a daily basis. This tip right here can really get you focused on eating healthy regularly so give it a try for a couple of weeks and see how it helps you.
- Do Prepare Portioned Snacks
It's so important to not only eat proper portions at your meals but also your snacks. Keeping your body properly nourished throughout the day in the form of snacks will prevent hunger cravings from creeping in tempting you to eat something unhealthy. It will do you no good to eat a healthy breakfast, then at ten o'clock when you start to get a little hungry go to the vending machine at work and get a 20 oz bottle of soda along with a giant Snickers bar. Say hello to 700 calories right there! Instead, prepare/bag healthy snacks at home and toss them in your lunch bag when you head out in the morning.
- Do Take Travel Lunch Leftovers
When you are away from home, try never to rely on having to go out to eat. Not only will that waste much more money than is necessary, but you'll often be confronted with a meal that is far too large. Instead, get used to packing leftovers in plastic travel containers. To ensure you have enough food to take with you the next day, get in the healthy habit of cooking a bit extra. By doing this you'll be guaranteed to have leftovers that can be used for either lunch the next day or future meals.
- Do Drink Lots and Lots of Water
The number one healthy habit you should get used to doing is drinking a lot of water each and every day. Lots and lots of water. Not only does water have absolutely zero calories, but it helps make everything move along smoothly through the digestive process. Get in the habit of always having a container of water with you so you're never empty-handed during the day.
If you get rid of just one soda per day, over the course of a year you'll eliminate 54,750 calories, or 15.6 pounds, from potentially being put into your body. Imagine if you changed all your drinks to water!
Hopefully you can put to immediate use these 5 healthy eating do's and don'ts and get right on track to reach your health and fitness goals.
Saturday 3 December 2016
The Best Cardio for a Fat Free Life
Studies have shown that exercising for at least 30 minutes 5 days
a week produces the most beneficial results. The thing is, that
exercise can cover a huge range of activities provided that your heart
rate is raised to a suitable level for your age and remains at that
level for the majority of the exercise period.
So What Sort Of Cardio Exercise Should I Do?
This is the fun part - almost anything provided it is safe and follows the criteria for raising your heart rate. I like to mix it up, one day alternating fast walking with jogging in the park, another attending a folk dance class and so on. The simplest routine is one that is also highly effective - just going for a power walk, arms pumping at sufficient pace will provide a low impact route to stripping excess fat from your body. It's crucial to keep boredom at bay and to constantly push yourself just that little bit more. For these reasons, I advocate a class or new hobby that is both physical and fun. Some ideas include:
Tennis
Cycling
Soccer
Volleyball
Hiking
Dancing of all types
Boxing
Canoeing
Rowing
Skiing
Water-skiing
Wind-surfing
Surfing
The possibilities are literally endless and half the joy comes from mastering a new skill which, in turn, boosts your new found confidence. Ideally, you would split your exercise routine into four or five sessions with one or two devoted to your new hobby or sport per week. Create a fitness plan for 4 weeks of exercise in a journal. That's roughly how long it takes for our bodies to truly absorb and begin to feel the benefit of healthy new habits.
Create a comments section to record your observations on how your exercise session went. It's here that you can really work on upping your motivation by praising yourself where necessary and by paying close attention to how YOU felt about your session.
Was it fun? Easier than last time? A little more than you expected? Note it all down and you'll start to see how you progress over the coming weeks. You can also create a space to suggest modifications for yourself or even just to write down which particular exercises really worked for you.
Remember, this is all about taking responsibility for your own body and the more you do this the stronger your motivation will be to do the right thing for yourself.
So What Sort Of Cardio Exercise Should I Do?
This is the fun part - almost anything provided it is safe and follows the criteria for raising your heart rate. I like to mix it up, one day alternating fast walking with jogging in the park, another attending a folk dance class and so on. The simplest routine is one that is also highly effective - just going for a power walk, arms pumping at sufficient pace will provide a low impact route to stripping excess fat from your body. It's crucial to keep boredom at bay and to constantly push yourself just that little bit more. For these reasons, I advocate a class or new hobby that is both physical and fun. Some ideas include:
Tennis
Cycling
Soccer
Volleyball
Hiking
Dancing of all types
Boxing
Canoeing
Rowing
Skiing
Water-skiing
Wind-surfing
Surfing
The possibilities are literally endless and half the joy comes from mastering a new skill which, in turn, boosts your new found confidence. Ideally, you would split your exercise routine into four or five sessions with one or two devoted to your new hobby or sport per week. Create a fitness plan for 4 weeks of exercise in a journal. That's roughly how long it takes for our bodies to truly absorb and begin to feel the benefit of healthy new habits.
Create a comments section to record your observations on how your exercise session went. It's here that you can really work on upping your motivation by praising yourself where necessary and by paying close attention to how YOU felt about your session.
Was it fun? Easier than last time? A little more than you expected? Note it all down and you'll start to see how you progress over the coming weeks. You can also create a space to suggest modifications for yourself or even just to write down which particular exercises really worked for you.
Remember, this is all about taking responsibility for your own body and the more you do this the stronger your motivation will be to do the right thing for yourself.
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