Free 1 Day Health & Fitness Guide

Thank you to the many people who have been emailing me this week about the 7 Day Fitness, Food & Relaxation Guide. It's always wonderful to hear about your aches and pains and I'm delighted so many of you have got stuck in already.  I'm going to keep the Guide up for another 7 days so if you haven't had a chance to get your copy, there's a little time left. Here's a few of your very kind comments - 

'Loving these daily tips - especially the trick for drinking 8 glasses of water. My home study is covered in stickies! Thanks'

'Hey Jeff, my thighs are aching this morning after all the exercises I did yesterday. I hope this means its working. When are you doing the next 7 days?'

'Just to let you know that I got my guide and started following it and its made me see how easy living healthily can be. I like the way you make it look so simple and it is. I'm going to try to stick at it.'

As it's the weekend, I thought it would be good to reproduce a day here in full for you to all get working on over the weekend. Hope you enjoy the tips.


Taken from 7 Day Fitness, Food & Relaxation Guide

1. FITNESS TIP

Get outside today and fit in an extra 30-minutes of fast walking. It could be one half-hour burst, three lots of 10-minutes or six short bursts of 5-minute activity. However you approach it, maintain good posture throughout, walk as fast as you can squeeze the bum and breathe deeply to flood your lungs, heart, muscles and brain with oxygen.

Excellent for great cardio workout if you keep the pace up, tones legs. Do it with the kids or pushing the pram.

2. RELAXATION TIP

Reach up to the sky taking a deep breath in as you do so. Stretch as high as you can while holding your breath and then lower your arms slowly behind the line of your body as you breath out slowly. Repeat three times.

3. NUTRITION TIP

Choose a food product you wouldn’t normally opt for and take it as part of a meal or a snack. It could be a new fruit or vegetable or a whole new meal choice. Just try something different and engage with how it makes you feel before, during and after you eat it.

Are you excited or nervous about trying something new?

Does it taste good?

Does it leave you feeling energised or regretful?

New Habit

Delegate something today. Just one thing. It could be anything, just find something on your list that you feel you ought not to be spending time on and find an alternative way to get the job done.

Motivation

Feeling in control is the key to success. Make a list of the main areas of your life (work, family, healthy, money) and then ask yourself if you are in control of each of them. If you feel any area is out of control, isolate what is required to happen to bring it back within your control and take immediate action to move forward in that area.

For more like this, get your copy of the 7 Day Fitness, Food & Relaxation Guide. Link on the left hand side of this blog.  New Guides coming soon!

Image by iirraa (Flickr)