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10-week get fit

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Week 10 Education: Staying on Track – A Mini Manual

  • 11 Mar 2016

Go on a smoother fitness journey with the articles below :
The Goal-Setting Strategy
Get Back On Track
Portion Control
Shop Healthier, Get Fitter

Check out the rest of our articles for more health and fitness info!
Week 10 Bites: The Final Bite – Keep the Change Consistent
Week 10 Journey: Your Journey’s Final Push

Before you go into the world with your new found vitality, we want to ensure you are packed with as much ammunition as you need to keep you motivated, inspired and focused long after this programme.

This article is not only about helping you stay on track, but also inspiring you to ‘want to stay on track’. Wanting to make that change and being excited about life changing habits will ensure your long term health is permanent rather than temporary.

Inspiration and Tools to Enhance Your Health Experience

The below are quick, short ways for you to stay focused, inspired and connected with what you eat rather than connected to the constant temptations that the consumer market creates. You need to stay motivated and inspired and you need to be consciously noticing how well you feel and give the credit of that to your new habits.

Initially, motivation is easy but without weekly support and input, it is natural that you may start to feel challenged. This is where motivation can drop. Below is a range of helpful tools to use as and when needed, to help keep you motivated and drive you forward.

Achieving Goals After the Programme

The law of average indicates that motivation can dip at about weeks 4 to 5. To reinforce healthy habits, you need to set yourself your own set of goals if you wish to avoid falling into this motivational dip:

Please refer to the week 10 ‘Goals: moving you successfully forward’ document to download and complete. Goals you will need to work towards include:

  • 4 weeks
  • 3 months
  • 6 months
  • 1 year

These will help you to keep the focus and maintain reachable targets. Planning is your most valuable tool to health success. Each new goal in your new goal setting document will include

  • Your Goal
  • Your Education
  • Your Reward

Social Scene


Try and integrate yourself with like-minded people who take health seriously (but are still fun). If you have friends, family or any health-focused community to support you, research indicates that this can be the most critical factor between short-term or permanent change. Your positive support network is nearly as important as the habit.

Your mirror: There is a lot of evidence to suggest we will inevitably reflect those around us. Look at what your core group of friends and family attitudes on health are. Is their influence beneficial? If you want to inspire positive change and succeed long-term, then try and get your nearest and dearest onto the health train.

Warning: It’s strange how ‘health’ can be un-cool. It feels threatening to people sometimes as it evokes change and instinctually we humans resist change, especially when it requires discipline and sacrifice. So if you want to ensure you keep a positive mind set and healthy habits, do not buy into any negative comments. Instead, know that it is you who will benefit and that over time it will likely inspire change in those around you when they see the benefit it has for you. Stay strong and let your habits have a beneficial effect on your friends and family, rather than their bad habits affecting you.

Staying Inspired, Educated and Entertained

Explore inspiration and motivation.

Films to both entertain and inspire are recommended below. These all serve different purposes but share a common message which is the need to change, and the effects of nutrition on health.

  1. That Sugar Film – the name says it all
  2. Fat, Sick and Nearly Dead (films 1 and 2) watch in order – the underlying message is that we need more vegetables
  3. Supersize Me – fast food disaster
  4. Conspiracy – if you overindulge in dairy and meat, this is a good eye-opener.

Acceptance of risk and waiver of liability
I confirm and acknowledge my participation is limited to my own abilities and medical condition(s) (known or otherwise). I acknowledge associated risks of participation in the event I suffer from a medical condition, disability or other injury which may compromise my health and safety. I further acknowledge this may impact my end result and I absolve Fitness First of all liability, losses and damage for any injury I may suffer as a result of my participation.

Time Factor


This is your ultimate power tool that dictates your success or failure and requires nothing but your decision. The tool is ‘your time’.
You must allocate time to being healthy.
Allow yourself time to eat.
Time to think about what to eat, cook, buy.
Time to look for inspiration with recipes, education or talks.

Your success does not need to take time you don’t have, you just need to adjust your choices to prioritise your health and to accept that this needs to be given priority over other things.

Then think of your goal. Your goal helps you realise that this time you are giving your health is worth your while. It is not a sacrifice, it is an investment in yourself.

The Food Perspective:

Have you ever thought about the function of food?
Have you ever realised that ultimately it’s got nothing to do with palatability?
Have you realised that all that counts, is feeding your body so it can either thrive but at the very least, survive? The sad fact is that most of us are more on the “survival” end of the spectrum than the “thrive” spectrum. Where would you say you sit?

Eating Questions

We often eat for convenience or taste. Unless conscious about health, the question of nutrients often doesn’t enter into the equation when deciding what choices to make. It is usually “what do I feel like eating?”

Ask yourself:
What purpose is this food I am about to eat serving me? (Does it serve my long-term goal and my objectives beyond simply my taste buds or cravings)?
Is what I am about to eat good for me?

  • If yes, then eat it.
  • If no, then don’t (remember every immediate fix has a long-term consequence. They all accumulate)
  • If you don’t know if it’s healthy, check if there are vegetables, proteins and good fats. What approximate percentage is the content for refined carbohydrates, sugar or hydrogenated fats?
  • Are there better options?
  • If the ingredients listed are names you don’t understand (chances are they are not good for you)


One of the huge challenges people have is healthy eating at work or socially. Whilst external temptation is not so easy, the one place you can control is your home.

  • Remember your 80/20 rule. You need balance. You need fun and you need to let your hair down at times. The important thing is establishing when and where this takes place. If you make a rule such as ‘the house is a healthy-zone’ then this is already a good way to create the right balance but still enable you to step into a relaxed night out at times.
  • Start by making some healthy home rules for yourself such as a list of foods that are not allowed in the house.
  • Ensure you purchase healthier alternatives to the foods you are choosing so that you still have something to eat should you get an urge.
  • Create rules such as ‘Food only lives in the kitchen’. Do not have snacks in other parts of the house

What to Eat & How to Teach Myself to Acquire Healthy Habits

Set yourself up to succeed so that when motivation dips, you have systems in place to help you overcome your dips. A few suggestions could be:

  1. Find local delivery options. Set a regular weekly or fortnightly delivery that is automatic. You can simply go online and update items to be delivered. This way you get consistent healthy foods at home even if you “don’t feel like them”.
  2. Weekly delivery vegetable box (seasonal and selected vegetables) in your area.
  3. Regular home delivery from your health food store.
  4. Any regular online food delivery.
  5. Apps or online weekly lunch delivery at work (choose in advance after an evening meal when you are not hungry).
  6. Weekly food menu at home especially for breakfast and dinners.
  7. On the weekend make a larger batch of a healthy option and freeze in portions.
    This can be your main meals, baking option or smoothie content in bags.
  8. Ask your parent, grandparent or aunty to encourage certain foods and discourage others.


Adjustment: Signs You Need to Tweak Your New Habits

  • If you are still hungry after your meals (or soon after) – chances are the protein and/or vegetables fibre from vegetables is too low. Refer to portions document for details.
  • If you need a night cap or snack have a hot drink (caffeine-free) first. If you like something sweet, have some cherries fresh or frozen as they help increase your sleep hormone melatonin.14007506_ml


  • If you eat enough but still feel hungry often, observe if you are a ‘fat avoider’. Do you opt for low fat or avoid high fat foods. Fat helps you to feel full faster. Just ensure it’s the good fats. The other option is overconsumption of sweet or sweet alternatives containing fructose that stop you from feeling full and instead, increase your appetite.
  • If you feel tired in the middle of the afternoon – you need to look at reducing any sweet or stimulant foods you have, or increasing your portions of lean proteins, vegetables and healthy fats.
  • If your energy slumps consistently in the afternoon and doesn’t pick up again, ensure you are eating at regular intervals 3 to 5 hours (maximum) from waking until dinner. If you don’t then energy tends to drop, especially toward the end of the day.
  • If you wake in the morning feeling famished, check that you are eating enough for dinner (primarily vegetables proteins and good fats).
  • If you don’t go to the bathroom often, ensure you are drinking regular water. Dehydration can cause significant health problems.

How to Use the Fitness First 10-week Get Fit Nutrition Plan Now and in the Future
This Fitness First 10-week Get Fit programme is only about one thing – you. It’s about you becoming the best version of yourself in fitness and in health.

Anywhere. Any place. Any time
You can use the Get Fit 10-week Nutrition Programme any time you want or need.
To improve your motivation, share the programme with a friend who you think would both benefit and be interested. Then as a motivational tool for yourself, you can suggest to them that you both follow it together.

Better still, get a group of you to do it. Studies show that success can be 50% greater in groups rather than alone.

If you are already feeling confident, you could help inspire and lead a group of friends to follow the programme. Doing this should help you stay enthusiastic, motivated and healthy.

Quick Reminders

If there are topics you need to refresh or reinforce then you can click into whichever programme and document you need to. Below is a reminder of the weekly topics in the Fitness First 10-week Get Fit programme so you know which week to find depending on your topic of need or interest.

Week 1 – Water
Week 2 – Blood sugar
Week 3 – Protein
Week 4 – Sugar
Week 5 – 80/20
Week 6 – Timing tips
Week 7 – Fat facts
Week 8 – Rotation
Week 9 – Reinforcements
Week 10 – Tools to take you into the future

Direction & Discipline

The very first page has tools to help you succeed. These can be used whenever or however you need.

  • Get Back On Track – 3 day complete menu plan with Western, Asian or vegetarian meals
  • Portion control – How much is the right amount for me?
  • The Goal setting strategy – To help motivate you through the programme
  • Shop Healthier Get Fitter – Basic shopping lists to guide you

Remember, there is only one goal that we have for this programme and that is simply helping
you to become the best version of yourself!


Eating healthy costs too much, how can I be healthy but not eat fresh produce?
Everything has a price. We all pay a price somewhere, it just depends what you want the expense to be. If you avoid healthy food options long-term, the price is usually your health. This then comes with medical bills, medications and health limitations. Ask yourself, which has better value? You don’t have to always eat organic to eat vegetables. Local markets and seasonal produce can be very reasonable. Certain supermarkets subsidise fresh produce. If you want a solution, you can find it.

Which foods should I eat organic as I can’t afford a lot?
There are a group of fruits and vegetables known as the ‘dirty dozen’ that are the most important to buy organic if you can afford them. This is largely due to the amount of sprays, chemicals, pesticides they receive and absorb which you subsequently eat. These include:


  1. Celery
  2. Spinach
  3. Sweet bell peppers
  4. Cucumbers
  5. Cherry tomatoes
  6. Snap peas
  7. Potatoes


  1. Apples
  2. Peaches7055232_ml


  3. Nectarines
  4. Strawberries
  5. Grapes

Are there any fresh fruit or vegetables that are fine to eat non-organic?
Yes, these are often those that have the thickest skins or are known to have the least pesticide sprayed on them.


    1. Avocados (it’s actually a fruit)
    2. Cabbage
    3. Sweet peas
    4. Onions
    5. Asparagus
    6. Eggplant
    7. Grapefruit
    8. Cauliflower


  1. Sweet Potatoes



  1. Pineapples
  2. Mangos
  3. Papayas
  4. Kiwi
  5. Grapefruit
  6. Cantaloupe

How do I know if I am eating enough variety with my vegetable intake?
It doesn’t matter if you don’t understand a thing about the nutritional content of the foods. What matters is that you know which foods are good even if you don’t know why. So, with vegetables and fruits (but largely vegetables) you ideally want to aim to be eating “a rainbow of foods every day”. If you do this it helps you to eat at least 7 variations. This helps both quantity and selection which in turn provides you with good levels of micronutrients.

I don’t think I need this water as I’m going to the toilet all the time.
As mentioned in week 1, if your body is not used to a lot of water, you will likely initially be simply passing most of it through. This is until your body’s feedback mechanism realises that you are consistently supplying it with water. At this point your feedback mechanism adjusts and your body starts to absorb the water into your cells so your body can benefit. This can take anywhere up to 10 days to regulate so persevere.


The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.

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Bonsey JadenWeek 10 Education: Staying on Track – A Mini Manual