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4 Tips for a Healthy Body
Did you know that your metabolism slows down when you sleep? So to power it up again there are a couple of things that you could do when you wake in the morning. First off begin your day with a large glass of water. Overnight you become dehydrated so it makes sense that your body will need to be rehydrated. Choosing a large glass of water before you have your kick-start cup of coffee is going to help your kidneys be efficient in their functioning as well as your liver. Both these organs are important in removing and processing waste and toxins that your body creates. When you don't drink enough water then your body is clever enough to recycle what it does have available and that leads to water retention. (2) Eating regularly can help to keep your metabolism running at a higher rate. Read more about your metabolism here (3) Start off your day with a combination of protein fat and fibre. This will leave you feeling full, satisfied and with stable energy as the proteins, fats and fibres take longer to digest and so your blood sugars are on a more even keel. (4) When it comes to getting your body moving, a combination of cardio and weight-bearing exercise is going to give you the best bang for your buck. Aerobic exercise uses more calories in action but for an after-burn effect that can last up to 16 hours, you need to introduce weight-bearing exercises. This does not mean that you need to go to the gym and pump iron. You can activate the major muscle groups simply by doing a variety of exercises at home, so you don't have to get dressed all fancy! For example, doing these 4 exercises - squats, lunges, planks, and push-ups will have an impact These four exercises activate the major muscle groups in your body. And can be done in very little time. You can literally do 20 reps of each exercise twice over and that will leave you with the after-burn effect. Come and join me in my Facebook group - Being Healthy Made Simple and get your copy of the Fat-Burning Report. How would you like to start your day? Do you wake up with a groan and a list of things to do that is longer than your arm? Do you wish for another 15 minutes under the duvet? Here's a checklist to create magical mornings so that you are ready and in the right frame of mind for the rest of the day... Don't think of these as chores that you should do. Consider them acts of selfcare to look after yourself so that you know that your health and wellness is important. Afterall, if you are not well then all is not well for your family. 1) Drink Water - Hydrate When you wake in the morning the best thing to give your body is a drink of water. Your body has been working while you sleep and it is dehyrated. Drinking water first thing in the morning helps to wake you up. It flushes toxins from your body and helps your joints and muscles to move more smoothly.  2. Focus on Your Breathing - Meditate By focusing on your breathing you soothe your nerves and reduce stress. Deep breathing balances your nervous system. Meditation can help support your immune system and fend off illness. Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold the breath for a pause and then exhale it through your mouth again slowly. Download this meditation & breathing audio 3. Motion creates emotion. This is because endorphins are released by the brain when we move. So when you engage in movement those chemicals are released and you begin to feel good. Try this speedy workout or flow with these Yoga poses.  4. The Gift of Gratitude When you take some time to appreciate all that you have and all that you are able to do then your focus turns to abundance. When you take for granted all the good that is in your life you begin to think that you are lacking. And what you think becomes. By taking time to write down what you are appreciative of, you become aware of how much you have. That awareness creates an outlook of abundance. And that in turn brings more of what we appreciate into our lives. Take time to write down 3 things that you have in your life that you are grateful for.  Would you like to get your free guide to easy meditation? Click the button below to receive your guide.
 Making changes to get better your health does not have to be overwhelming. Start with these small steps. You can adjust from here to achieve long lasting changes. When I work with clients my emphasis is always to make the changes simple. Take time to breath – really! Breathe through your nose for 5 counts and out for 6. Repeat 5 times. You'll find it calms the mind. Do your food shopping online or stick religiously to a shopping list. This way you avoid those impulse purchases. Eat together as a family. Studies have shown that those who do have better relationships. Plant a seedling( or seeds if you have the patience!) Watch it grow. Nothing difficult. Carrots in a pot, Basil or Oregano on the window sill or a hanging basket of strawberries! Smile! Laugh. Get your silly on. What's the point in being on this planet if not to enjoy, share the moment and SMILE.  Eat slowly and chew properly. The more you chew the better your digestive system will function. Less chewing puts more strain on the whole digestive process. Starting in your stomach. Start your day with Super Foods. Berries, ground flaxseed, cooked greens like spinach, kale, cucumber, nut butters. Sadly, cereal is not going to help you on your road to good health!  Chia Seeds Check your posture. By tilting your hips forward you'll put less strain on your back. When you're sitting at your desk make a conscious effort to drop your chin. It tends to poke out towards your computer screen. This results in a stiff neck. (thanks, to my mom for these wise words!) Detox your fridge. Keep nourishing foods within in easy reach. A little bit of preparation goes a long way. Carrot sticks, cucumber sticks. A tub of hummus and cottage cheese. Plain yoghurt to dip apple or pear slices into. And give your fridge a steam to kill any bacteria lurking about. Add some movement to your day. Have you got time for one song? Your favourite song. Or just turn up the radio and grab your child for a manic 3 minutes of movement.   You first then others.
If you're not well then how can you look after others? Choose wholesome snacks. Ditch the biscuits and snack bars. Sugar is not your friend. Choose nuts, biltong, cheese, vegetable sticks. Drink more water. Aim for 8 glasses per day. For every cup of tea or coffee have a glass of water. Plan your meals. It can make your life so much easier. If you'd like to see the meal plan I have then drop me an email. Start small, take little steps and you will feel motivated and goals will be achievable. How about choosing 3 baby steps? Let me know which ones you've chosen. I'll check in during the coming days to find out how it's going for you... To your baby steps this week... Much happiness Lee |
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