About The Hub
It's often the small things you do daily that may seem insignificant BUT actually count the most when it comes to your health and fitness and achieving that balanced lifestyle.
Small positive daily actions really do add up to produce fantastic results. They enable you to set the foundations to build sustainable healthy habits.
The Hub is here to provide helpful FREE CONTENT to get you started on that journey of change to feel fitter, stronger, healthier and proud!
Please do take some time for yourself and take a look.......
BUILDING HEALTHY HABITS
What you do daily can determine your success.
Reaching your GOALS can be achieved by building quality habits into your life.
But FIRST you need to know what your current daily habits are, to find out what you can improve upon and then build them into your routine. Remember Rome wasn't built in a day and building healthy sustainable habits takes time too but over time you will see results.
Use this first worksheet to make a few notes. Track your weeks FOOD, MOVEMENT & how you're FEELING....... before moving onto worksheet 2!
FREE WORK SHEET 1
7 DAY HABIT TRACKER
(Record of approx calories is optional)
(Tired, Content, Stressed, Upset)
Do you know what is involved in a Healthy Balanced Diet & Lifestyle?
You may have used my first Worksheet to track your habits for 7 days?
Did you notice any trends in your food choices or patterns in your behavior?
Maybe you skip meals; eat a lot of one particular type of food and move very little during the week because you just feel so demotivated and tired?
Here are a few pointers to help you .....
REVIEW YOUR CURRENT ACTIONS & HABITS
FREE WORKSHEET 2
A Healthy Diet is . . .
LOW in saturated FATS and SUGARS.
Contains MODERATE amounts of PROTEIN (dairy, meat, fish, eggs, beans, and other non-animal sources)
RICH in FRUIT and VEG!
INCLUDES starchy CARBOHYDRATE foods, opting for wholegrain whenever possible.
But has a REDUCED intake of REFINED carbohydrates such as cakes, biscuits, white rice, white bread and pasta and sugary cereals.
Movement . . .
Being physically active is important for health and well-being.
30 minutes a day or 150 minutes a week of moderate activity is recommended including cycling, brisk walking, swimming, gardening, weight training.
How active are you at present?
Choose fruit or chopped veggies as snacks.
Add fresh or frozen fruit to breakfast cereal or yoghurt
Add veggies to stews and casseroles
Swap white rice for brown rice
Try plant based meals once a week
Swap fatty meat cuts for leaner ones
Choose lower fat dairy products
Don't add sugar to drinks
Can you think of any more small changes or swaps you can make?
Try and incorporate some physical activity into your day-to-day routine.
Take the stairs instead of a lift
Include some gardening as a break from the home office during the day
Gradually increase the steps that you take each day
Notice how your mood changes as your daily activity levels rise 😊😊
Stay the SAME or CHANGE?
We've all seen it. Einstein's famous quote:
"Insanity: doing the same thing over and over again and expecting different results."
Some people find making changes to their lifestyle easier than others. Each person deals with change differently. How confident do you now feel about making lifestyle changes to create healthier habits?
Take a look at Worksheet 3 below:
FREE WORKSHEET 3
Give yourself a rating between 1 and 10 (where 1 = not at all confident and 10 = taking action now!)
1 😒 2 3 4 5😐 6 7 8 9 10 😀
Why have you given yourself this rating?
Name 3 changes you could make, if you set your mind to it, to improve your current rating?
Here are a few Quick Tips to help you get started on your new journey!
* Make the changes small and realistic
* Use support networks, family, friends, groups or coaches to help. You don't have to do it alone
* Gather as much knowledge and information as you can to help you but make sure the sources are reputable and qualified
* Be patient, include things you enjoy and focus on the positives as change provides opportunity
I hope you've found these 3 worksheets useful but if you'd like any further help, please do pop me a message!