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koala and lolly
British Summertime is finally here – so tip number one is buy the brightest umbrella you can, to lift your spirits in true stiff upper-lip fashion!!!!
No seriously here at The Cleanse we have compiled some tips to eat better, lose weight, be more mindful and get fitter.  Over the next few posts we will share these with you.
gentleWe take a holistic approach to health, happiness and beauty and encourage our clients to incorporate colonic hydrotherapy into their schedule.  It could be a mini detox you do two or three times a year or a more regular appointment that you have with us.  Listen to your body, feel the benefits of colonic therapy and decide whats right for you. It only takes between 5-6 sessions to get your colon completely clean.  The benefits are numerous, including glowing skin, healthy hair and nails.  Feel radiant wand get the balance back in your life.  YO will have more energy, better sleep and mental clarity.
To Eat Better
SHOP MORE WISELY – This may seem like an obvious statement but think about it….if you want to stop eating high fat foods – stop buying them!!!!! Plan your weekly food, shop and try to stay on plan, make a list and stick to it. If your lucky enough to have a personal trainer, ask them for nutritional advice specifically to suit your lifestyle.  A good PT should have knowledge of nutrition and should be able to guide you in the right direction.
breakfast bowlWe’ve covered the next tip in a whole post of its own as its SO important HAVE BREAKFAST EVERYDAY.  Espically when you are trying to lose or maintain your weight, it can be tempting to skip meals in an attempt to save calories. Skipping breakfast can actually backfire on you, and cause you to gain weight. When you don’t eat a meal in the morning after going several hours without eating overnight, you may starving by mid-morning, and eat whatever is on hand, such as the sugary doughnuts in the break room. Even if you make it to lunch without caving to an unhealthy snack, you may be so hungry that you make poor food choices and eat more calories for lunch than you normally would. Not only can these extra calories can derail your weight loss efforts, but going without food increases the production of insulin in your body, which can cause your body to store more fat.
dairy
KEEP A DIARY – This can really show you in black and white exactly what you are taking in over the week.  Sometimes we kid ourselves and forget to add that chocolate bar or glass of wine if we’re totting it all up in our head. Keeping a food journal can be a real eye opener that will help you stay on track. It doesn’t have to be just for food you could record your exercise schedule. Record everything you eat and drink immediately. Note what you’re doing while you’re eating―driving, watching TV, etc. Describe how you felt while you ate: angry, sad, happy, nervous, starving, bored?  Be honest. It’s a journal, not a newsletter, and no one has to see it but you. At the end of each day, examine how your emotions affected your eating.
START A WEEKLY HABIT.  Rememember back at New Year when we all swore we would exercise more, stop smoking etc etc the same old New Year resolutions that normally fizzle out by early January! The reason for those resolutions never lasting that long is simply because they can be too daunting. If we set our selves weekly or even monthly targets and goals its much more achievable. You can make amazing changes by making small adjustments in your habits, for example if you make it your goal not to have chocolate in the afternoon or after your training session then this is much easier then banning chocolate from your diet altogether and your more likely to stick to it.
TO LOSE WEIGHT
skipping 2
BE MORE ACTIVE – Again an oldie but a goldie!!! its not rocket science! It doesn’t have to be much, just swap two stops on the train or bus for a brisk walk at the end or beginning of your journey.  Or park your car a few roads from your house – just make sure you remember that you’ve done it incase you think its been stolen the next day!  Basically whatever your fitness level, even a complete beginner can incorporate exercise into their daily commute or shopping trip.
Stand up at work. Recent studies reveal that sitting for long periods of time can have a negative effect on overall health and lifespan. If you work somewhere you generally sit for many hours a day, consider working at a standing-desk, or just standing up and doing your work whenever possible. If it doesn’t require that you sit, stand up and use your legs. You’ll likely notice a difference in your energy levels and feel better at the end of the day, rather than more tired.
QUIT FAD DIETS
fad diets
The alkaline diet, the blood type diet, the upside down diet ( that one’s not real ) we are bombarded by fad diets and quick fix’s.  The cabbage diet works if you want to be unrealistic and suddenly lose a stone- but then what? Yours not going to eat cabbage forever are you and as soon as you return to your old habits…well we know the end result.
The basic principles of good diets are so simple that they can be summarised in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others… Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.
FIND A GYM BUDDY
penguinsAs the old saying goes….A problem shared is a problem solved!  And this is just as true when you’re trying to keep to your workout schedule. If you can encourage a friend tot be your gym buddy and make fitness more sociable you’ll make it so much easier to keep to. You’ll be 50 per cent less likely to quit if you think that you’re letting someone else down.  There are even specialised websites pairing you up with likeminded people in your area- so you can make new friends as well as get fit.  wwwfindafitnessbuddy.co.uk and www.findgymbuddy.com are just two of these sites.  Who knows you may end up falling in love and getting fit!!!
AND TO GET FITTER….
MAKE MONTHLY PROGRESS
If you suddenly join a gym and set yourself up to go four times a week, to be honest if this isn’t the norm for you, you’re just setting yourself up to let yourself down.  Gradually build your progress even for instance attending twice a week for the first month and then three times for the second and so on. Set your self small goals on a short timespan you will feel amazing as you achieve them and gain fitness and confidence.  You will see improvements in all areas, endurance, strength and speed.  Achievable goals are the way forward.
GET A PERSONAL TRAINER
pt
Stuck in a rut? Don’t know where to start?  Don’t know your kettle bells from your TRX’s. Invest in yourself, by hiring a personal trainer to inspire you and encourage you.  Getting a personal trainer will not only give you drive but will push you to keep going.They will be able to offer you new ideas and concepts.  They can set you goals and really motivate you.   Remember, a personal trainer has to be someone you enjoy and look up to – they don’t need to be your best friend but they do need to take control and educate you.  If you have a session that you don’t enjoy – be bold, explain tho the PT what you felt wasn’t right and either give them a chance to listen more to your individual needs or MOVE ON with another trainer.

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