10. Vegetables
The veget ables you eat may be
f r esh, f r ozen, canned or dr ied and
may be eat en whole, cut -up, or
mashed. You should eat a var iet y of
dar k gr een, r ed and or ange
veget ables, as well as beans and
peas (which ar e also consider ed
par t of t he pr ot ein gr oup).
Examples include br occoli, car r ot s,
11. Fruits
The fruits you eat
may be fresh,
canned, frozen or
dried and may be
eaten whole, cut-up,
or pureed. Examples
include apples,
apricots, bananas,
dates, grapes,
oranges, grapefruit,
mangoes, melons,
peaches, pineapples,
raisins, strawberries,
12. T
Grainstypes of
here are two
grains – whole grains and
refined grains. At least half
of the grains you eat should
be whole grains, such as
whole-wheat bread, whole-
grain cereals and crackers,
oatmeal, bulgur, and brown
13. Dairy
Most of your choices should be fat-free or low-fat milk and milk
products, but all milks and calcium-containing milk products count
in this category. Examples include milk, cheeses, and yogurt as well
as lactose-free and lactose-reduced products and soy beverages.
Foods that are made from milk but have little or no calcium are not
included, such as butter, cream, sour cream, and cream cheese.
14. Protein foods
Choose a variety of
beans and peas,
eggs, processed
soy products,
unsalted nuts, and
seeds.
15. And the main thing is
WATER
Drink more
water every
Day (arounD 2,5
liters a Day)
because it:
• keeps its
temperature
normal.
• lubricates anD
cushions your
joints.
• protects your
spinal corD anD
17. SLEEP
Everybody needs a
good nights sleep.
Every person's body
varies in how much
sleep is necessary. By
ensuring that your
body gets the amount
of sleep that it needs
each night, you are
helping your body stay
healthy and happy.
The average sleep
needed for an active
adult is 6 - 8 hours of
18. breakfast
How are you supposed
to have energy and a
functioning mind if you
are not feeding your
body? Eating breakfast
is one of the most
important steps to
losing weight and being
healthy. Skipping
breakfast causes hunger
pains, binge eating and
irritability. Even if all
you eat is a piece of
toast with peanut butter
on it as you run out the
door, the fuel you give
your body in the
morning will help you
function better all day
long.
19. EAT WHEN YOU EAT
And not on the couch in front
of the television. Make an effort
to sit down at the table to eat
your meals. This allows you to
concentrate on your food.
When your body tells you that
you are full, listen. Instead of
paying attention tot he latest
episode of your favorite show
on TV, pay attention to your
body. By paying attention to
your body, you will be able to
stop overeating and enjoy your
food. As you pay more attention
21. Leg Raises, Lying
Working all the
major abdominal
muscles, obliques,
hip flexors and also
the front of the
thighs
22. How to do?
Step 1:
Lie flat on your back on a gym mat on the floor.
Step 2:
Place your arms out to your sides with your palms flat on the floor for
support.
Step 3:
Flex at the hips and keeping the legs straight and your knees and feet
together, raise your feet towards the ceiling.
Step 4:
Pause briefly when your hips are at right angles to your trunk and then
lower the legs back down in a controlled fashion.
Step 5:
Repeat for the desired number of repetitions.
Top Tip:
Your back and shoulders should remain flat to the floor throughout this
movement to ensure a neutral spine.
24. Step 1:
How to do?
Place both hands on the floor in front of you, shoulder width apart.
Step 3:
Fingers facing forward, lift off your knees so your body is in a straight line and supported only by
your hands and feet.
Step 4:
Bend at the elbows to lower the body towards the floor until the upper arms are parallel to the
floor.
Step 5:
Pause briefly then push back to the start position by extending the elbows.
Top Tip:
Keep the body straight throughout the whole movement. Once form begins to fail, stop.
26. How to do?
Step 1:
Lie on your back with knees bent and feet firmly placed on the
floor.
Step 2:
Tighten the ab muscles and draw them in towards the spine.
Maintain this throughout the exercise movement.
Step 3:
Either place the hands at the side of the head.
Step 4:
Tense the abdominals to lift and curl the shoulders and chest
towards the knees.
Step 5:
Lower yourself back down to the beginning.
Top Tip:
The movement should only occur in your abdominals and not the
hips.
27. Follow our instructions
and you will see the
changes in two weeks.
Good luck! Keep working!
Be healthy, strong and
fit!
And if you got any
questions, then contact us
for the personal
consultation:
+123-456-789 Yana
Tyshenko (Nutrition
specialist & Fitness
Instructor)
+123-567-321 Zhamilya
Golikberova (Fitness
Instructor & Healthy
Lifestyle Adviser)
28. THANKS FOR
ATTENTION!
Lpb-201-O-11:
- Tyschenko Yana
