Get Health check at least once a year
Chair - Stand up / Sit down in 10 secs
< 35 yrs Men 10 Women 15 secs
35-55 yrs Men 13 Women 15 secs
>55 yrs Men 18 Women 19 secs
Steps/Stair Feet Up, Up, Down, Down in 3 mins then Check Pulse B.P..M.
< 35 yrs Men 105 Women 110 BPM
35-55 yrs Men 110 Women 115 BPM
>55 yrs Men 115 Women 120 BPM
OVER NIGHT THOUGHTS - BRAIN DUMP ONTO PAPER
STRETCH, CORPSE POSE & MEDIATE WHILST IN BED - LOSE BRAIN CHATTER
MINDFULNESS - AWARENESS - COME INTO THE REAL WORLD - DON'T DAY DREAM - LOSE BRAIN CHATTER
2. EXERCISE (MIX & MATCH)
WEIGHT LOSS 80% / 20% EXERCISE
10K STEPS = 60 MINS JOG / WALK 100 MINS
AVERAGE CALORIES BURNT IN 10 MINUTES
MALE 2500 KCal/FEMALE 2000 KCal
35 MODERATE WEIGHT LIFTING
3. DRINK WATER + LEMON (2ltr)
4. BREAKFAST (MIX & MATCH)
12 TEA with Semi-skimmed milk
72 COFFEE with Semi-skimmed milk
184/2 WEETBIX with Semi-skimmed milk
223/2 SHREDDED WHEAT with Semi-skimmed milk
SANDWICH X 90/1 SLICE WHOLEMEAL MEDIUM BREAD
150/100g PIRI PIRI CHICKEN
282/300g COTTAGE CHEESE WITH PINEAPPLE
88/1 SKINNY STRAWBEERY MOUSSE
110/240g MELON, MANGO, PINEAPPLE
52/100g MELON FREE FRUIT SALAD
How you can Run 0-10 minutes in 18 days
Stretch & warm up before any exercise
Don't rush 20 mins a day is OK
Follow 18 day plan
After 18 day Plan
Challenge yourself
Next Lamp post
Next Telegraph pole
Next 1000 steps
Next 5 minutes
Next song
repeat the Wheel of Motivation
WEIGHT LOSS 80% / 20% EXERCISE
DRINK 500ml WATER ON WAKING BOOSTS METABOLISM BY 24% FOR 90 MINS.
SLEEP <4 HRS REDUCES STAMINA & ENDURANCE > 6.5 LESS LIKELY TO DIE PREMATURELY 8 HRS REALEASES GROWTH HORMONES
BLACK PUDDING FOR IRON Vit B&E
BRRR Buy, Refurbish, Refinance, Rent
Mortgage Interest is 62% lower than Rent
uk lotto 1 in 9.3
spanish lotto 1 in 10
austrian lotto 1 in 12
euromillions 1 in 13
megamillions 1 in 24
powerball 1 in 24.8
eurojackpot 1 in 26
irish lotto 1 in 29
german lotto 1 in 31
swedish lotto 1 in 55
oz tuesday lotto 1 in 57
polish lotto 1 in 57
oz powerball 1 in 78
mon/wed lotto 1 in 85
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