It is often said that ‘slow and steady wins the race’. When it comes to health and fitness this is certainly the case.
Learning to enjoy the ride and discovering what your body is capable of doing is a crucial learning experience.
However, there are a few quick fixes. There are a few mini tasks that can be performed that take ten minutes tops to perform yet could mean the difference between winning or losing the battle against the bulge.
1. Preparing a shopping list will not only mean saving on the pennies but also saving on your calorie budget. This simple ten minute task will mean that you are far more likely to stay clear of the middle aisles when you make up a list rich in meats, fish, poultry, veggies, fruits and healthy fats. The temptation to sneak in the extra packet of biscuits is dramatically reduced.
2. Haven’t got time to exercise? Try this handy circuit of exercise that requires no equipment to perform. It is based on High Intensity Training (HIT) methods, but in essence that is what you make of it. If your idea of high intensity is not using a remote control then this is not for you.
Stand with your feet shoulder width apart and a chair behind you. Now squat up and down as many times as you can in 20 seconds. Rest for 10 seconds. Go over to a wall and position your hands against the wall around chest level. Keep your body straight and lower yourself as many times as possible in 20 seconds. Rest for 10 seconds. Return back to the squat for another 20 seconds work and 10 seconds rest. You can repeat this eight times for a total of four minutes.
Some of you can just do one four-minute block. Other more experienced can try two with a 2-minute rest in between each set of four minutes.
3. Begin a food diary to really maximise your results. Set aside ten minutes at the end of the day to record what you ate for the day. Research has shown that you are 80% more likely to reach your target weight if you do this simple task. Recording the time that you ate, what you ate and the quantities is a great start. So get that that A5 book handy!
4. Pre-chop your veggie is another valuable time saver and one of those ‘small investments but big reward’ type activities. Getting your veggies out of the packets, chopped and into zip-loc bags will mean preparing omelettes, stir-fries, casseroles and other meals becomes easy! Spend no more than 10 minutes on this after you shop.
5. Cooking food in bulk will mean that you never have to worry about eating dead food again! What do I mean by dead food? Classic examples include the healthy-touted wrap with nothing in it! Have you ever un-wrapped a shop wrap? There is nothing in it except a few washed up pieces of lettuce with a dollop of radiated mayo. Nice.
Dead food takes nourishment from you. It takes more energy to digest, absorb and detoxify the food than the actual amount of energy it provides.
At dinner take ten minutes to prepare a little snack or a meal for the following day. This habit will pay you back ten-fold.
6. Shopping can be a laborious process so why not spend ten minutes shopping for your regular items online. Set up an account and get all your regular items delivered. This normally takes ten minutes. This will allow you more time to visit your local butcher and farmers markets to get some real food.
Our most successful clients are those that understand the link between health and fitness. They have made healthy living an integral part of their lives without it overwhelming them. Take one of these ten-minute habits and perform it religiously for the next 21 days. See what happens!
What is the worst that can happen? That you actually take responsibility for your health and fitness and ditch the excuses that you are simply too busy. No one is too busy. It is just a case of what is important to you. Everyone has ten minutes.
John Lark is a Fat Loss Specialist providing tools to help you get healthier and leaner – faster. He can be contacted at 01-505213. Download your free fat loss report at www.spherefitnessstudio.com
