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Week 10 Education : Staying on Track – A Mini Manual
Week 10 Bites: The Final Bite – Keep the Change
It may be the final push within your 10 Week Get Fit Nutrition Programme, but your journey has really only just begun. This has hopefully been a launching pad to help inspire you to want to be a better version of yourself.
This week is about providing you ammunition and power to propel you forward to continue these positive changes for a long time to come.
Last week (week 8) – Metamorphosis
- Water. Feeling hungry? Have a glass of water and see how you feel. In some cases, thirst is mistaken for hunger.
- Blood Sugar Balance – Reducing sugar and stimulants, eating regularly, including enough protein and fibre.
- Protein – palm size is a portion. Include varied proteins with every meal to curb hunger and improve energy.
- Sugar – Fructose is toxic. Be aware of its presence in your food and avoid whenever possible.
- 80/20 – The nutrition balance between healthy and ‘healthy fun’. Everything in moderation
- Timing – Health is about how you time your food, not just what you eat.
- Fat facts – Fats are essential for health and satiety. Don’t avoid fat, just get informed as to which types are good or bad.
- Rotation – even the healthiest of foods are not good in excess. Rotation is essential to your health.
- Metamorphosis – There is no one area that is more important than another. Together they create health. In isolation they are just one step on the ladder (progress but not metamorphosis).
Stay on track – How to ensure your ‘complete change’ is successful
Set Your Weekly Goal
If you have followed the Nutritional advice in full then results should now be inevitable. Side effects of your Fitness First 10 Week Get Fit Nutrition Plan are usually; improved energy, better sleep, healthy weight, improved concentration and mood. If you had elevated triglyceride levels or fasting blood glucose, then it is also likely that these may have improved. Remember, the more disciplined you have been, the better your results should reflect this.
This week’s goal is about addressing any shortfalls you feel you have.
Set Your Weekly Goal for Week 9
|What||What is your weekly goal?|
|When||When are you going to achieve your goal?|
|How||How are you going to achieve your goal?|
|Why||Why doing this goal is important to you|
Set Your Weekly Gold Star Reward for Week 10
|What||What is your reward for completing Week 9′s goal?|
|When||When will you reward yourself?|
|How||How are you going to reward yourself?|
|Why||Why would you like to enjoy this reward?|
Example of Weekly Goal
|What||Choose a weekend cooking course|
|When||Over the weekend. Have it confirmed by Sunday evening.|
|How||Online or any health forum.|
|Why||To inspire me as I deserve to help myself be healthy.|
Example of Weekly Reward
|What||I will invest in a 1-year gym membership (with an additional quarterly training or nutrition session 4 sessions in total)|
|When||Date of when you will sign up for your 1-year gym membership.|
|How||At a Fitness First gym – so I can join their group fitness classes or use the CustomFit app to do my own workouts.|
|Why||Because I have earned the right to stay on track of my health and my fitness.|
Tasty Topic of the Week – Combining the goodies into one big power ball
- Education: Inspirational tools to enhance and encourage lasting change
- Action: Look back over the last 10 weeks. What did you do really well? How far have you come? What could you do better?
- Challenge: Find the aspect of the 10 week journey you could improve on and come up with a solution that you write down. Implement the first change before the end of week 10. Give it your final push!
Food Focus – Green, green and more green
Now that you have got to the end of your journey, you can go ahead and enjoy your newfound freedom. Freedom to be healthy. Freedom to make your own choices and freedom to maximise your opportunities and your own motivation.
If you are looking to continue to maximise your health long-term, green is a colour that needs to present itself in your diet on a daily basis. So to empower, inspire and help you drive effectively through your green light and beyond, we have prepared some ‘green inspiration’ below.
Once you start mentally prioritising green vegetables, you will find they can literally morph into any food or function if you allow them in!
Green leafy vegetables include the likes of: Any kind of kale, spinach, chard, rocket, cress, beet, mache leaves, arugula, endive.
Please note that iceberg lettuce has very little nutritious value and is usually full of spray. A rule of thumb is the darker the green, the more nutrient-dense it is likely to be. Avoid light greens such as iceberg.
Instead of a recipe, this final week is a list. The list is simply an example of how and where you can always use leafy greens. It’s all about your mindset. Allow the greens to first enter your fridge, then your mind and then at least 1 cup full in your day, every day, anywhere in the capacity you choose.
- Wheat grass shot
- Stir fry
- Kale chips
- Green powders
Personal Development Tracker
Your below ‘action log’ is a list of the positive changes you have now made to improving your health.
Weekly Action Log of Positive Changes to Keep Implementing
Tick or cross to indicate success
|Week 1: Consume 2-3 litres of water per day.||Hydration for health|
|Week 2: Sustain reduced sugar and carbohydrates (2 carbs or 1 sugar per day)||Blood sugar balance for increased energy, weight management and health.|
|Week 3: 30% protein whenever you eat||To stabilise your energy, stress and weight. Aids blood sugar balance|
|Week 4: Sweet awareness. Being aware of your sugar consumption. When, where and how much.||Sugar impacts health. Being aware of how much sugar you consume can help you in moderating your consumption long term.|
|Week 5: Establish your 80/20 rules. Practise self-control.||Allow yourself the foods you love in moderation means your improvement in eating habits need not be temporary.|
|Week 6: Top Timing is key to optimising your health. Ensure you time your meals and snacks throughout the day||Timing of both what you eat and when you eat it helps to sustain energy levels, maintain a healthy weight and promote a sharp mind.|
|Week 7: Don’t avoid fat. Understand the difference between good and bad.||Good fats (essential fats) are beneficial for the brain, are anti inflammatory, help improve energy, digestion and weight loss, promote good skin and prevent ill health. Bad fats contribute to heart disease, Alzheimer’s, diabetes bad cholesterol, weight gain. The difference is paramount.|
|Week 8: Rotation, not repetition is key. Do your best not to repeat a food, especially protein within 24 hours.||Rotation is key to maintaining healthy digestion and prevention of food intolerances. It maximises nutrients obtained from different foods.|
|Week 9: Every stage is just as important as the last or the next. Take a look at your progress to ensure you have balance at each stage.||Every step you take brings you closer to your end goal. Each of your 8-week programme has an essential tool for your future health.|
|Week 10: Keep a perspective on why nature intended you to eat (it’s not to satisfy a fix). Whatever you do, ensure vegetables play a major part of your day.
Eat 5-10 vegetable portions per day. 1 portion is equal to one handful.
Try to eat 2-4 green portions of vegetables per day.
|Keeping health in perspective. Understanding that eating is not about satisfying your taste, it’s about feeding your body to maximise your efficiency, health and performance.|
Week 10 Tick Box
|Sleep||Tick or cross to indicate success|
|Exercise||Tick or cross to indicate success|
|Chill Time||Tick or cross to indicate success|
|Water||Tick or cross to indicate success|
This tick box is for your personal use. It highlights different areas of importance alongside healthy eating.
Rate each category from 1- 10. (1 is as bad as it gets and 10 as good as it gets).
Do this each week to make your Fitness First 10-week Get Fit Journey progress measurable for you.
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.
The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.