Training & eating ideas...

1. Make exercise a priority.  We all make time in our lives for the things that are most important to us. 
• Are you important?
• Is your health and wellbeing a number one priority?
• What would you do if you had an elevated blood pressure or type 2 diabetes would you make you a priority?
2. Turn off the television.  The average adult spends 16 hours per/week watching television.  Idea  At the beginning of the week take out a highlighter and mark only the shows that you really want to watch and don’t watch anything more.
3. Make exercise a catch up session with a friend and family.
4. Move as much as possible.  Take the stairs instead of the lift; lose the remote, purchase a pedometer to see how many steps you clock up per day.
5. Change your training program monthly.
6. “If you fail to plan, you plan to fail”.
7. Mix up your training every time you come into the gym. 
8. Be consistent and persistent with your training.
9. Tell people about your goals.  It makes you accountable.
10. Get a good personal trainer.
11. Brush your teeth after dinner to ensure you don’t snack as much.
12. Keep the water up.  Aim to drink 8+ glasses per day.
13. Avoid fried food.
14. Don’t eat 2 hours before bed.
15. Choose lean cuts of meat and cut off all visible fat.
16. Take the skin off bbq chickens.
17. Avoid too many carbohydrates in your evening meal.
18. Eat Breakfast like a King, lunch like a Queen, and dinner like a Pauper.
19. Snack on fruits and vegetables
20. Plan your meals.
21. Have a shopping list and only purchase what’s on that list.
22. Don’t weigh yourself regularly your weight can fluctuate a few kg’s in a day.
23. Keep your metabolism firing eat smaller meals more regularly throughout the day.
24. Limit coffee to only 1 per/day.
25. Cut back on the alcohol.
26. Cut out processed foods. 
27. Have a light snack 1 ½ hours before exercise.
28. Keep the water up before during and after exercise.
29. Cut out sugary foods.
30. Focus on the fat you lose not the kg’s on the scales.
31. More muscle means more kJ burnt every second of every day.
32. Don’t fall for fad diets.  The best diet is one that you can do easily and stick with for life.
33. Always have frozen vegetables in the freezer.
34. When cooking add herbs, spices and natural juices instead of rich sauces.
35. Limit cheese and always go low fat.
36. Stay positive.
37. Know what you want out of your exercise and eating plans.

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