The document discusses nutrition and its impact on workplace performance. It begins by noting that while food is seen as merely fuel, the foods we eat affect us more than realized. It then provides summaries on various topics related to nutrition: macronutrients, dietary fiber, water and its effects on the body and brain, how dehydration impacts cognition and mood, and the five stages of behavior change model. It also provides examples of healthy snacks for the office and tips for maintaining a healthy diet at work, such as choosing lunch in advance and making healthy options more accessible.
In this informative webinar, with expert nutritionist Dr Nina Bailey, you will learn about how we can optimise our diet to help manage depressive symptoms:
- Foods the brain needs to function: what we should be eating
- Foods that starve the brain of nutrients: what foods we really need to avoid
- Food, mood and money: how to eat well on a budget
- Supplements: the best nutrients for depression, backed up by science
By making some relatively simple dietary changes that may, in some cases, include the use of dietary supplements, it is possible to see significant improvement in symptoms.
Because thought underlies many human actions and interactions, understanding its physical and metaphysical origins, processes, and effects has been a longstanding goal of many academic disciplines including artificial intelligence, biology, philosophy, psychology, and sociology.
Our whole world is a reflection of our thought.
In this informative webinar, with expert nutritionist Dr Nina Bailey, you will learn about how we can optimise our diet to help manage depressive symptoms:
- Foods the brain needs to function: what we should be eating
- Foods that starve the brain of nutrients: what foods we really need to avoid
- Food, mood and money: how to eat well on a budget
- Supplements: the best nutrients for depression, backed up by science
By making some relatively simple dietary changes that may, in some cases, include the use of dietary supplements, it is possible to see significant improvement in symptoms.
Because thought underlies many human actions and interactions, understanding its physical and metaphysical origins, processes, and effects has been a longstanding goal of many academic disciplines including artificial intelligence, biology, philosophy, psychology, and sociology.
Our whole world is a reflection of our thought.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
HIGH INTENSITY INTERVAL TRAINING (HIIT)Hugo Harrison
Due to the relative nature of HIIT, we believe it can be performed by (almost) everyone.
However, we are certainly not saying that everyone should do it; nor is HIIT necessarily the best thing since sliced bread. The best form of exercise is the one that you will actually do, and do safely.
A happy gut does not only helps in improving your immune system but also has a positive effect on your mood swings and brain. C.A.R.E. of your gut is important - Cleanse, Activate, Restore and Enhance. So what is your gut telling you? Cause, in the end, your gut feeling is always right. True. Here is everything you need to know about a healthy gut...
Depression affects people of all ages, from all walks of life, in all countries. It causes mental anguish and impacts on people’s ability to carry out even the simplest everyday tasks, with sometimes devastating consequences for relationships with family and friends and the ability to earn a living. At worst, depression can lead to suicide, now the second leading cause of death among 15-29-year olds.
Unfortunately, there's no specific diet that's been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment
A certain level of stress is normal. And positive stress responses from events such as changing schools and meeting new friends can actually help students learn and grow. But when exposed to repeated stressful events without the tools to manage feelings, stress can become emotionally and physically toxic. This guide explains the symptoms of stress in students from elementary school through college and provides strategies teachers and parents can use to help.
Presentation on the topic "Stress Management"
Includes:
What is stress?
What is stress management?
Types of stress and their relaxation methods
How to handle stress at the time of Interview
How to handle stress at the workplace
IT INCLUDES TWO VIDEOS, IF YOU WILL DOWNLOAD YOU CAN PLAY THEM
Nutritional Neuroscience: Thinking Twice about the Foods that Feed your Brain. Rachel V. Gow, PhD
This talk discusses the latest neuroscientific findings on the links between nutrition and mental health, well-being and performance. It provides evidence that specific nutrients are “brain-selective” and can act in comparable ways to pharmaceutical drugs. It also outlines the implications of the change in food production as a result of the agricultural revolution in favor of mass food production and how common nutritional insufficiencies may lead to physical and mental ill-health. The presentation discusses which foods may help optimise brain function with a focus on omega-3 highly unsaturated fatty acids.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
HIGH INTENSITY INTERVAL TRAINING (HIIT)Hugo Harrison
Due to the relative nature of HIIT, we believe it can be performed by (almost) everyone.
However, we are certainly not saying that everyone should do it; nor is HIIT necessarily the best thing since sliced bread. The best form of exercise is the one that you will actually do, and do safely.
A happy gut does not only helps in improving your immune system but also has a positive effect on your mood swings and brain. C.A.R.E. of your gut is important - Cleanse, Activate, Restore and Enhance. So what is your gut telling you? Cause, in the end, your gut feeling is always right. True. Here is everything you need to know about a healthy gut...
Depression affects people of all ages, from all walks of life, in all countries. It causes mental anguish and impacts on people’s ability to carry out even the simplest everyday tasks, with sometimes devastating consequences for relationships with family and friends and the ability to earn a living. At worst, depression can lead to suicide, now the second leading cause of death among 15-29-year olds.
Unfortunately, there's no specific diet that's been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment
A certain level of stress is normal. And positive stress responses from events such as changing schools and meeting new friends can actually help students learn and grow. But when exposed to repeated stressful events without the tools to manage feelings, stress can become emotionally and physically toxic. This guide explains the symptoms of stress in students from elementary school through college and provides strategies teachers and parents can use to help.
Presentation on the topic "Stress Management"
Includes:
What is stress?
What is stress management?
Types of stress and their relaxation methods
How to handle stress at the time of Interview
How to handle stress at the workplace
IT INCLUDES TWO VIDEOS, IF YOU WILL DOWNLOAD YOU CAN PLAY THEM
Nutritional Neuroscience: Thinking Twice about the Foods that Feed your Brain. Rachel V. Gow, PhD
This talk discusses the latest neuroscientific findings on the links between nutrition and mental health, well-being and performance. It provides evidence that specific nutrients are “brain-selective” and can act in comparable ways to pharmaceutical drugs. It also outlines the implications of the change in food production as a result of the agricultural revolution in favor of mass food production and how common nutritional insufficiencies may lead to physical and mental ill-health. The presentation discusses which foods may help optimise brain function with a focus on omega-3 highly unsaturated fatty acids.
Learn how to work ON your business instead of IN your business. Tips and tricks for successful personal trainers and Crossfit box owners on how to maximize profit, serve their clients better and re-gain back their quality time.
TRIATHLON - Periodization in Functional Training Max Icardi
Core stability, hip mobility, functional strength...are all important components in the training plan of a triathlete. But how do you plan these essential session in the already jammed agenda?
With the increasingly popularity of triathlon, we get a better insight in the overuse injuries caused by this challenging discipline. Functional Training, if applied in a structured way, can lower the risk of injuries AND increase performance for every level of athlete.
A short introduction to Functional Training from the Functional Training Network, Europe's largest group of Functional Trainers. Please feel free to use this presentation for your own education but please respect intellectual rights.
61 top self care tips for taking care of you during the coronavirus pandemic.NicoleOHalloran1
61 top self care tips for taking care of you during the coronavirus pandemic.Pandemihttps://www.digistore24.com/redir/334274/nicole05/c
thank you and have a good day.
Do you have stored body fat that you have tried to get rid of in the past but nothing worked?
If the answer is “yes”, the following breakthrough information will change everything you know about losing weight:
Addressing the root cause of leptin resistance may be one of the most important thing you could do today for weight loss results now and well into old age.
In today's world, most people and families are making it's not to give the priority to focus on their health and fitness. people want to lose weight and do healthy eating habits.
you also know how valuable, you have to be seen as the expert in this self-fitness niche. you can do sp easily learn with this ready-to-use weight loss and fitness PLR bundle. In this fitness bundle, you"ll get a great quality of white label article that you can brand as your own
A holistic approach to increasing your get-up and go, from the productivity expert whose previous books showed people how to Find More Time and Leave the Office Earlier. If you want to be productive but are just too tired all the time, you need to read this book!
Laura Stack combines invaluable insights and practical advice in this guide to becoming more energetic and more productive in every area of life. Stack describes the factors that contribute to low energy (the “energy bandits”) and explains how to reduce their effects and build up or renew sources of positive force (with “energy boosters”).
“An apple a day keeps the doctor away.” Many of us are familiar with this saying and it is certainly a good thing to do! However, it’s not the only thing that you need to do to maintain a healthy life and lifestyle! The ABC’s of Living a Healthy Lifestyle is a fun way to help you focus on obtaining a good health.
You want to lose a few inches of belly fat and get rid of that muffin top so you can feel better about yourself and finally slip into your favorite pants
Resolve to Lose Weight Massively Today! Inside this eBook, you will discover the topics about get healthy, be a winner, the facts about nutrition, health benefits besides weight loss to being fit. figure out when you start to burn fat and easy ways to eat healthy.
Introducing Extreme Health Resolution Secrets - Resolve To Lose Weight Massively Today! Inside This Book , You Will Discover The Topics About Get Healthy, Be A Winner, The Facts About Nutrition, Health Benefits Besides Weight Loss To Being Fit, Figure Out when You Start To Burn Fat And Easy Ways To Eat Healthy.
The first chapter of this course is focused on how changing lifestyle – more healthful diets and more exercises - helps you to lose weight and gain good health, and why starving yourself to lose weight is unnecessary and even dangerous. Chapters 9 to 10 are about healthy eating habits, food combinations, and quantities that promote weight
loss, the science of losing weight, the contribution of protein to getting fit, timing your meals, and the health benefits of eating
the right foods.
Get all the info you need here.
Here you can learn how to lose weight in just 8 weeks without greeting hungry with the help of custom keto diet meal plan.so visit my website se get your own custom keto diet meal plan.. enjoy your healthy life with custom keto diet.
3 BENEFITS OF EATING BREAKFAST BACKED BY SCIENCESteven Rhyner
Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.
Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible
that someone can lose that much in that time period, it really depends on your
metabolism and loads of other factors unique to you, including physical activity and
body composition.
ENRIQUE DÍAZ / 7CERO / GETTY IMAGES
SUBSCRIBE SIGN INWeight loss ultimately comes back to the concept of calories in, calories out: Eat less
than you burn and you’ll lose weight. And while it’s possible to lose water weight
quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can
trick you into thinking that this eating style is working — when really, you might
gain back what you lost as soon as you eat carbs again. That can feel incredibly
dispiriting if you want results that last longer than a week.
Healthy Eating - How To Lose Weight By Eating More, Not LessGodfrey Esoh
Shocking but true. You will lose more weight and gain more health by eating more, not less. What are the healthy foods you need to eat? What healthy eating patterns do you need to adopt? This ebook will reveal the secret to you. Enjoy!
The effect of exercise on the Autonomic Nervous System (1).pptxMax Icardi
- The anatomy of the Autonomic Nervous System (ANS)
- The impact of exercise on the ANS
- The definiton of "wellness' " from the neurbiological point of view
- How to apply this knowledge in practice
15 years after I started working in a functional way with athletes of every level, the concept of functional training has become more a buzzword than anything else. In this short introduction to Functional Training for sports I explain the key concept that make this approach so successful...when implementend in the right way!!!
Navigating Challenges: Mental Health, Legislation, and the Prison System in B...Guillermo Rivera
This conference will delve into the intricate intersections between mental health, legal frameworks, and the prison system in Bolivia. It aims to provide a comprehensive overview of the current challenges faced by mental health professionals working within the legislative and correctional landscapes. Topics of discussion will include the prevalence and impact of mental health issues among the incarcerated population, the effectiveness of existing mental health policies and legislation, and potential reforms to enhance the mental health support system within prisons.
ALKAMAGIC PLAN 1350.pdf plan based of door to door delivery of alkaline water...rowala30
Alka magic plan 1350 -we deliver alkaline water at your door step and you can make handsome money by referral programme
we also help and provide systematic guideline to setup 1000 lph alkaline water plant
LGBTQ+ Adults: Unique Opportunities and Inclusive Approaches to CareVITASAuthor
This webinar helps clinicians understand the unique healthcare needs of the LGBTQ+ community, primarily in relation to end-of-life care. Topics include social and cultural background and challenges, healthcare disparities, advanced care planning, and strategies for reaching the community and improving quality of care.
Under Pressure : Kenneth Kruk's StrategyKenneth Kruk
Kenneth Kruk's story of transforming challenges into opportunities by leading successful medical record transitions and bridging scientific knowledge gaps during COVID-19.
ICH Guidelines for Pharmacovigilance.pdfNEHA GUPTA
The "ICH Guidelines for Pharmacovigilance" PDF provides a comprehensive overview of the International Council for Harmonisation of Technical Requirements for Pharmaceuticals for Human Use (ICH) guidelines related to pharmacovigilance. These guidelines aim to ensure that drugs are safe and effective for patients by monitoring and assessing adverse effects, ensuring proper reporting systems, and improving risk management practices. The document is essential for professionals in the pharmaceutical industry, regulatory authorities, and healthcare providers, offering detailed procedures and standards for pharmacovigilance activities to enhance drug safety and protect public health.
Cold Sores: Causes, Treatments, and Prevention Strategies | The Lifesciences ...The Lifesciences Magazine
Cold Sores, medically known as herpes labialis, are caused by the herpes simplex virus (HSV). HSV-1 is primarily responsible for cold sores, although HSV-2 can also contribute in some cases.
CHAPTER 1 SEMESTER V PREVENTIVE-PEDIATRICS.pdfSachin Sharma
This content provides an overview of preventive pediatrics. It defines preventive pediatrics as preventing disease and promoting children's physical, mental, and social well-being to achieve positive health. It discusses antenatal, postnatal, and social preventive pediatrics. It also covers various child health programs like immunization, breastfeeding, ICDS, and the roles of organizations like WHO, UNICEF, and nurses in preventive pediatrics.
This document is designed as an introductory to medical students,nursing students,midwives or other healthcare trainees to improve their understanding about how health system in Sri Lanka cares children health.
DECODING THE RISKS - ALCOHOL, TOBACCO & DRUGS.pdfDr Rachana Gujar
Introduction: Substance use education is crucial due to its prevalence and societal impact.
Alcohol Use: Immediate and long-term risks include impaired judgment, health issues, and social consequences.
Tobacco Use: Immediate effects include increased heart rate, while long-term risks encompass cancer and heart disease.
Drug Use: Risks vary depending on the drug type, including health and psychological implications.
Prevention Strategies: Education, healthy coping mechanisms, community support, and policies are vital in preventing substance use.
Harm Reduction Strategies: Safe use practices, medication-assisted treatment, and naloxone availability aim to reduce harm.
Seeking Help for Addiction: Recognizing signs, available treatments, support systems, and resources are essential for recovery.
Personal Stories: Real stories of recovery emphasize hope and resilience.
Interactive Q&A: Engage the audience and encourage discussion.
Conclusion: Recap key points and emphasize the importance of awareness, prevention, and seeking help.
Resources: Provide contact information and links for further support.
Global launch of the Healthy Ageing and Prevention Index 2nd wave – alongside...ILC- UK
The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
Alongside the 77th World Health Assembly in Geneva on 28 May 2024, we launched the second version of our Index, allowing us to track progress and give new insights into what needs to be done to keep populations healthier for longer.
The speakers included:
Professor Orazio Schillaci, Minister of Health, Italy
Dr Hans Groth, Chairman of the Board, World Demographic & Ageing Forum
Professor Ilona Kickbusch, Founder and Chair, Global Health Centre, Geneva Graduate Institute and co-chair, World Health Summit Council
Dr Natasha Azzopardi Muscat, Director, Country Health Policies and Systems Division, World Health Organisation EURO
Dr Marta Lomazzi, Executive Manager, World Federation of Public Health Associations
Dr Shyam Bishen, Head, Centre for Health and Healthcare and Member of the Executive Committee, World Economic Forum
Dr Karin Tegmark Wisell, Director General, Public Health Agency of Sweden
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International Cancer Survivors Day is celebrated during June, placing the spotlight not only on cancer survivors, but also their caregivers.
CANSA has compiled a list of tips and guidelines of support:
https://cansa.org.za/who-cares-for-cancer-patients-caregivers/
Health Education on prevention of hypertensionRadhika kulvi
Hypertension is a chronic condition of concern due to its role in the causation of coronary heart diseases. Hypertension is a worldwide epidemic and important risk factor for coronary artery disease, stroke and renal diseases. Blood pressure is the force exerted by the blood against the walls of the blood vessels and is sufficient to maintain tissue perfusion during activity and rest. Hypertension is sustained elevation of BP. In adults, HTN exists when systolic blood pressure is equal to or greater than 140mmHg or diastolic BP is equal to or greater than 90mmHg. The
4. When we think about
the factors that
contribute to
workplace
performance, we
rarely give much
consideration to food.
For those of us
battling to stay on top
of emails, meetings,
and deadlines, food is
simply fuel. But as it
turns out, this analogy
is misleading. The
foods we eat affect us
more than we realize.
5. When we think about the factors that contribute to workplace
performance, we rarely give much consideration to food. For
those of us battling to stay on top of emails, meetings, and
deadlines, food is simply fuel. But as it turns out, this analogy is
misleading. The foods we eat affect us more than we realize.
www.functionaltraining.net
Food for thoughts
8. www.functionaltraining.net
Dietary fiber is the part of a
plant your body can't fully
digest or only to some extend.
Unlike other plant
components such as
macronutrients
(carbohydrates, protein, fats)
and micronutrients (minerals,
vitamins), fiber passes your
intestines without being
digested.
Because they have little to no
calories themselves, but a
large volume, they dilute the
calorie density of our diet.
Apart from this, fiber also
controls blood sugar levels,
because it slows the
absorption of sugar and it
lowers bad cholesterol
levels.
Fibers
10. www.functionaltraining.net
Water makes up over two thirds of the human body and
it lubricates the joints and eyes, as well as aiding
digestion, flushing out toxins and waste and keeps skin
healthy.
Symptoms of dehydration include feeling thirsty or
lightheaded and having dark coloured, strong-smelling
urine. Many studies have tried to establish a
recommended daily intake of water but it varies on the
individual and other factors like age, climate and
physical activity. In general, a healthy water intake is
around 1.2 to 2 litres per day (6 to 8 glasses)
Water & the body
11. www.functionaltraining.net
The brain is one of the most important organs in your body to keep fueled. It is approximately 85
percent water and brain function depends on having abundant access to water. When your brain
is functioning on a full reserve of water, you will be able to think faster, be more focused, and
experience greater clarity and creativity.
Studies have shown that if you are only 1 percent dehydrated, you will likely have a 5 percent
decrease in cognitive function. If your brain drops 2 percent in body water, you may suffer from
fuzzy short-term memory, experience problems with focusing, and have trouble with math
computations.
Water & the brain
12. www.functionaltraining.net
Dehydration affects
cognition, concentration and
the general ability to think
clearly and control mood, a
group of scientists have
discovered. Researchers
discovered that mild
dehydration, particularly in
young women, caused
headaches, fatigue and
difficulty concentrating.
Dehydrated young men on
the other hand, experienced
difficulty in mental tasks,
especially in areas of
vigilance and memory, as
well as anxiety and tension.
Our thirst sensation doesn’t
really appear until we are 1
or 2% dehydrated. By then
dehydration is already
setting in and starting to
impact how our mind and
body perform.
Water & your mood
13. www.functionaltraining.net
The 5 Stages of
Change Model is a very
useful framework that
describes the series of
stages we go through
to change our lifestyle
habits. The critical
assumption that
underpins this model is
that behavioral
changes do not happen
in one step, but through
a series of distinct,
predicable stages. Just
realizing the stage of
change you’re in may
be helpful for you to
succeed.
www.functionaltraining.net
14. www.functionaltraining.net
People in this stage don’t
want to make any change
to their habits and don’t
recognize that they have a
problem. They may be
pessimistic about their
ability to make change, or
even deny the negative
effects of their existing
lifestyle habits. They
selectively filter information
that helps confirm their
decision not to exercise, or
eat better. This stage is
many times referred to as
the “denial” stage.
1. “I don’t need to change”
www.functionaltraining.net
15. www.functionaltraining.net
2. “Maybe I should make a change”
www.functionaltraining.net
During this stage, you are weighing the costs (i.e. effort, time,
finances) and benefits of lifestyle modification. You are
contemplating whether it’s something that will be worth it. People
can remain in this stage for years without preparing to take action.
PAIN vs. PLEASURE
We tend to seek
pleasure and avoid
pain, so the more
pleasure you can
associate with making
a change, the more
likely you will take
action and succeed.
16. Do one thing a day that ‘scares’ you:
Start a conversation with a stranger
Stay away from electronic gadgets for 24hrs
Thank someone
Ask for help
Eat something you’ve never tasted before
17. www.functionaltraining.net
Congratulations if you’re
in this category! You may
have just set up an
appointment with a
personal trainer,
nutritionist, bought a
recipe book, read some
tips on the net...to prepare
to take action
3.“How can I do it?”
www.functionaltraining.net
People in the preparation stage have decided to change their negative eating habits within
one month.
18. www.functionaltraining.net
A mix of almonds and
dates is possibly the
easiest snack you can
stock at your desk. The
combination is great—
you get a little fat
and protein from the
nuts, and because of
their sweet taste, dates
help satisfy afternoon
sugar cravings. Though
nuts and dried fruit are
nutritionally dense, they
are also relatively high in
calories, so be sure to
measure out serving
sizes for each. Two to
three dates and 18
almonds maximum a day
Office healthy snack #1: Dates & Almonds
3.Preparation:“HowcanIdoit?”
19. www.functionaltraining.net
Oatmeal is more than just a
healthy breakfast food. The
power food is rich in
vitamins, minerals, and
lipids, which possess
endless benefits for our
health.
Oatmeal is a carbohydrate
and protein-rich source that
provides calories and
energy and cause a slow
rise in glycemic levels.
Due to the low glycaemic
index, oatmeal delivers the
right amount of energy for
your brain in a smooth,
controlled manner.
Office healthy snack #2: OATMEAL
3.Preparation:“HowcanIdoit?”
20. www.functionaltraining.net
Though fresh vegetables are more
perishable than other snacks, they
are probably the best foods to
munch on throughout the day. Prefer
'beefy vegetables’ like broccoli,
cauliflower, and carrots. Veggies like
these will fill you up and are so low
in calories that you don't need to
focus on portion control. To boost
protein and flavor, stash flavored
hummus in your office's fridge.
Office healthy snack #3: FRESH VEGETABLES
3.Preparation:“HowcanIdoit?”
21. The action stage is the process of changing your lifestyle, whether you are exercising more
consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s
key to leverage any techniques you can to stay motivated:
4. “I am doing it!”
www.functionaltraining.net
1) Write Down Specific Goals
2) Track your Progress
3) Build a Support Group
22. The action stage is the process of changing your lifestyle, whether you are exercising more
consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s
key to leverage any techniques you can to stay motivated:
5. “It has become a habit”
www.functionaltraining.net
Mix it up
Forget weight loss
Reward yourself
The majority of the
studies agree that it
takes at least 6 months
of a new habit to reduce
the chance of relapse.
24. www.functionaltraining.net
Yes, you are busy and need to get things done, but eating lunch at your desk is a detriment
to a healthy diet because you’re not paying attention to your food and are more likely to
overeat and less likely to get up and move around. Having a healthy snack at the desk may
help you overcome hunger, but then choose a healthy option.
Don’t eat lunch at your desk.
TAKEHOMETIP#1
25. www.functionaltraining.net
Those baked goods and candy
dishes that coworkers put out
are so thoughtful, but they
become our worst enemies
when we’re trying to avoid
sweets. Try blocking those
temptations, visually —
studies show the “out of sight,
out of mind” strategy actually
works.
Just say “no.”
TAKEHOMETIP#2
26. Make your eating
decisions before you get hungry.
If you’re going out to lunch, choose
where you’re eating in the morning,
not at 12:30 PM. If you’re ordering
in, decide what you’re having after
a mid-morning snack. Even better,
prepare your lunch in
advance. Not only will you make
healthier choices but you'll
save more money per meal by
making your food at home.
If possible try to prepare more
meals at the time, so the only thing
you have to do in the morning is to
open up the fridge and bring your
lunch to work.
www.functionaltraining.net
Choose your lunch in advanceTAKEHOMETIP#3
27. Instead of letting your glucose
bottom out around lunch time,
you’ll perform better by grazing
throughout the day. Spikes and
drops in blood sugar are both bad
for productivity and bad for the
brain. Smaller, more frequent
meals maintain your glucose at a
more consistent level than relying
on a midday feast.
www.functionaltraining.net
Small meals, more frequentlyTAKEHOMETIP#4
28. Make healthy snacking easier to
achieve than unhealthy snacking.
Place a container of almonds and
a selection of protein bars by your
computer, near your line of vision.
Bring a bag of fruit to the office on
Mondays so that you have them
available throughout the week.
Ban vending machines and jelly
jars from the office environment!
www.functionaltraining.net
Make it easier for youTAKEHOMETIP#5
29. Thank you for your attention!
maxicardi.com - functionaltraining.be
Three questions, three words as answers:
Name
One quality about yourself
What do you expect about today?
Fo large groups - please tell your neighbour what’s your relationship with physical activity AND if it’s not what you’d like it to be...what’s your excuse!
The study was published in The Journal of Nutrition.
While this model was originally developed in the 1970′s to better understand how smokers are able to give up their addiction to cigarettes, it has since been used to understand changing just about any type of behavior. For the purposes of this presentation, eating unhealthy foods, or not exercising are the habits we are trying to change.
1) Write Down Specific Goals
You’ve probably heard that setting goals is important, but that’s not enough. Goals must be specific, quantifiable, and associated with a length of time. In addition, write down your goals on a sheet of paper and consider reading them aloud twice per day (morning and evening). Reading aloud your goals, known as autosuggestion, will help condition your subconscious mind to believe in your goals. Your outward actions (exercising and eating well) will reflect this desire and belief.
2) Write a Contract
Sounds kind of crazy, but writing a contract (even with yourself) has been proven to help people stay motivated. In the contract, you can include the following:
(1) Specific fitness goal(2) What you plan on doing to reach your fitness goals (how many times per week you will exercise etc.)(3) Address your barriers to exercise and eating well and how you plan on overcoming them (i.e. avoid the sugar cravings, or not use lack of time as an excuse to miss a workout)(4) Date at which you must reach your fitness goal(5) Your signature and the date you signed the contract.
You can create a strong sense of accountability with the right contract, especially if you put some skin in the game (maybe even put some money on the line). There are tons of ways to help inspire you to make a commitment that you won’t break, so be creative!
3) Visualization
Do you have a picture in your mind of how you want your body to look and feel? Let’s dig deeper. Try to answer the following questions about your visualization:
What are you wearing?
What are you doing?
Who are you with?
How exactly do you feel? What is your emotional state?
What is it about the way you look/feel that is so appealing? Anything in particular?
Now since you have a very clear and more detailed image of your visualization, whenever you are faced with a barrier to exercise or healthy eating, think of this visualization. Think about it often.
4) Find an Emotional Trigger
Many times, there is one final trigger before we take action to workout and eat better. The emotional trigger can be a doctor telling us we have high cholesterol, or may become diabetic. Maybe when you went to slip on your favorite pair of pants, you felt like a sausage about to burst. Find your emotional trigger and use it to your advantage. For example, if you have that pair of pants that reminds you of your weight gain and how you don’t want to feel, keep it hanging from your closet in clear view. Every time you come home from work and are considering skipping a workout, those darn pants will be staring at you.
5) Track your Progress
If you don’t track your progress, you will have no idea if you are on the path towards reaching your goals. Do not become distraught if you show no progress initially. Like a scientist in a lab, dispassionately assess the feedback (whether good or bad) and adjust your fitness program accordingly. Over time, seeing your weight go down, your energy levels increase, or any other positive change can be a huge motivator.
6) Build a Support Group
Building a support group can be as easy as telling your close friends and family about your fitness goals and plans of action. Making changes to your lifestyle can be challenging, so developing a support group will help create positive energy around your efforts, which can come in handy when you need it most. Building support also provides a constant external reminder of the commitment you made to yourself.
7) Subscribe to a Fitness Newsletter/Blog
Consistently receiving fitness related emails will constantly keep fitness on your mind, which may help with exercise adherence. There are thousands of fitness newsletters and blogs to choose from on the Internet. Functionaltraining.net may be a great choice for you but I’m slightly biased. I also think having me in your inbox every week can do wonders for your motivation!
1) Write Down Specific Goals
You’ve probably heard that setting goals is important, but that’s not enough. Goals must be specific, quantifiable, and associated with a length of time. In addition, write down your goals on a sheet of paper and consider reading them aloud twice per day (morning and evening). Reading aloud your goals, known as autosuggestion, will help condition your subconscious mind to believe in your goals. Your outward actions (exercising and eating well) will reflect this desire and belief.
2) Write a Contract
Sounds kind of crazy, but writing a contract (even with yourself) has been proven to help people stay motivated. In the contract, you can include the following:
(1) Specific fitness goal(2) What you plan on doing to reach your fitness goals (how many times per week you will exercise etc.)(3) Address your barriers to exercise and eating well and how you plan on overcoming them (i.e. avoid the sugar cravings, or not use lack of time as an excuse to miss a workout)(4) Date at which you must reach your fitness goal(5) Your signature and the date you signed the contract.
You can create a strong sense of accountability with the right contract, especially if you put some skin in the game (maybe even put some money on the line). There are tons of ways to help inspire you to make a commitment that you won’t break, so be creative!
3) Visualization
Do you have a picture in your mind of how you want your body to look and feel? Let’s dig deeper. Try to answer the following questions about your visualization:
What are you wearing?
What are you doing?
Who are you with?
How exactly do you feel? What is your emotional state?
What is it about the way you look/feel that is so appealing? Anything in particular?
Now since you have a very clear and more detailed image of your visualization, whenever you are faced with a barrier to exercise or healthy eating, think of this visualization. Think about it often.
4) Find an Emotional Trigger
Many times, there is one final trigger before we take action to workout and eat better. The emotional trigger can be a doctor telling us we have high cholesterol, or may become diabetic. Maybe when you went to slip on your favorite pair of pants, you felt like a sausage about to burst. Find your emotional trigger and use it to your advantage. For example, if you have that pair of pants that reminds you of your weight gain and how you don’t want to feel, keep it hanging from your closet in clear view. Every time you come home from work and are considering skipping a workout, those darn pants will be staring at you.
5) Track your Progress
If you don’t track your progress, you will have no idea if you are on the path towards reaching your goals. Do not become distraught if you show no progress initially. Like a scientist in a lab, dispassionately assess the feedback (whether good or bad) and adjust your fitness program accordingly. Over time, seeing your weight go down, your energy levels increase, or any other positive change can be a huge motivator.
6) Build a Support Group
Building a support group can be as easy as telling your close friends and family about your fitness goals and plans of action. Making changes to your lifestyle can be challenging, so developing a support group will help create positive energy around your efforts, which can come in handy when you need it most. Building support also provides a constant external reminder of the commitment you made to yourself.
7) Subscribe to a Fitness Newsletter/Blog
Consistently receiving fitness related emails will constantly keep fitness on your mind, which may help with exercise adherence. There are thousands of fitness newsletters and blogs to choose from on the Internet. Functionaltraining.net may be a great choice for you but I’m slightly biased. I also think having me in your inbox every week can do wonders for your motivation!