Keeping Fit by Dilek Sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3 Made with eyes on the prize en-us 2017-06-12 11:57:44 UTC 2023-06-25 06:27:42 UTC hello@padlet.com dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176084921 2017-06-12 12:04:36 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176084921 1.Eat Well dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176086389 Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.When planning meals and cooking, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around:

– 45% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice)

– 30% Protein – preferably low fat cuts of meat and fish, nuts, soy beans and pulses are also great sources of protein

– 25% Fats – again nuts and seeds are great sources, as well as avocado and oily fish.

]]> 2017-06-12 12:17:01 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176086389 2.Keep Hydrated dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176087055 Hydration is key to staying healthy; after all, the brain is made up of around 70% water.

A question I always get asked is ‘how much water should I drink?’ well that depends on you; a minimum for any adult should be two litres of water a day but a simple bit of math will help you find a more personal amount:

Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE

It sounds like a lot of water to drink, but it will wash out salts, toxins and aid with the body’s recovery from exercise.

]]> 2017-06-12 12:22:29 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176087055 3.Regular Exercise dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176087473 Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.

If you struggle for time, write down everything you have to do for the week, find a spare 30 to 60 minutes each day and dedicate that to your health, either workout, walk to the shops rather than drive or simply relax; take time to lie down and just relax.

]]> 2017-06-12 12:25:37 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176087473 4.Professional Advice dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176088033 Never be afraid to ask, that’s why health and fitness professionals exist, no matter the question, a good professional will give you an answer or pass you on to someone who may have a better knowledge in the particular subject.]]> 2017-06-12 12:29:17 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176088033 5.New Skills dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176089887 As well as the obvious physical benefits, learning a new skill has great mental benefits too. It’s always good to keep your body and brain guessing. Try new activities.Share your stories about exercise with friends.]]> 2017-06-12 12:42:05 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176089887 6. Why, How, When and What? dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176091382 A great way to set fitness and health goals is simply by asking yourself why you are doing what you are doing, how you are going to do it and when you want to achieve it by.

WHY – choose a goal

HOW – create a plan, measure your progress with photos, body fat analysis and diameter measurements. Seek advice on the most efficient techniques and tips for that specific goal.

WHEN – pick a deadline of when you want to achieve your goal by, and stick to it.

WHAT – seek professional advice of what exercises to perform

]]> 2017-06-12 12:52:06 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176091382 7. Balance dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176091461 When looking to develop and maintain fitness and health, a balanced lifestyle is very important. When starting a fitness journey be sure to schedule rest days into your programme as well as a balance between cardiovascular and resistance exercise. Without rest, our bodies don’t have time to repair and develop from exercise.

Equally we need to find the correct personal ratio of work: exercise: rest.

]]> 2017-06-12 12:52:40 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176091461 8. Relaxing and Sleep dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176092130 A lot of us have forgotten how to relax. We often find ourselves carrying stress and tension in our muscles, when sometimes all we need to do is lie down and allow ourselves to relax, clear our minds of all thoughts and just listen to your body.

When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. To achieve any life goals you must believe in yourself.

]]> 2017-06-12 12:56:34 UTC https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176092130 9. Enjoyment dilek_sivaz https://padlet.com/dilek_sivaz/934w9zqvfup3/wish/176092659 Enjoy what you are doing, if you enjoy your exercise you will work harder.

Choose activities you think you’ll enjoy, try new activities, if you don’t enjoy them at least you know you’ve tried.

Just because the food you eat is healthier, doesn’t mean it needs to be tasteless and boring, add spices and natural flavors, and be adventurous when cooking your healthy meals

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