Get Health check at least once a year
Are you Fit !
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
1. AWAKE 5.30 -6.00 a.m
OVER NIGHT THOUGHTS - BRAIN DUMP ONTO PAPER
STRETCH, CORPSE POSE & MEDIATE WHILST IN BED - LOSE BRAIN CHATTER
EYE EXECISES
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
1K = 15 CIRCUITS
MEDIATE
MINDFULNESS
AVERAGE CALORIES BURNT IN 10 MINUTES
MALE 2500 KCal/FEMALE 2000 KCal
150 SWIMMING
135 WALKING UPSTAIRS
110 RAQUETBALL
101 SKIING
100 FOOTBALL
90 RUNNING
80 JOGGING
70 Lt BIKING
60 BRISK WALKING
55 GARDENING
50 DANCING
45 GOLF
45 TAI CHI
45 YOGA
40 CLEANING
35 MODERATE WEIGHT LIFTING
3. DRINK WATER + LEMON (2ltr)
4. BREAKFAST (MIX & MATCH)
0 CANDEREL
8 SUGAR
12 TEA with Semi-skimmed milk
70 EGG
72 COFFEE with Semi-skimmed milk
142 PORRIDGE WITH WATER
184/2 WEETBIX with Semi-skimmed milk
223/2 SHREDDED WHEAT with Semi-skimmed milk
5. LUNCH (MIX & MATCH)
SANDWICH X 90/1 SLICE WHOLEMEAL MEDIUM BREAD
70 EGG
150/100g PIRI PIRI CHICKEN
160/200g SMOKED HADDOCK
210/3 EGG OMELETTE
282/300g COTTAGE CHEESE WITH PINEAPPLE
298/213g RED SALMON
456/2 Lt DUSTED PLAICE
6. DINNER (MIX & MATCH)
160/200g SMOKED HADDOCK
210/3 EGG OMELETTE
232/150g FILLET STEAK
456/2 Lt DUSTED PLAICE
SNACKING
29/1 RICE CAKE
44/125g BLUEBERRIES
45 APPLE
52/100g MELON FREE FRUIT SALAD
88/1 SKINNY STRAWBEERY MOUSSE
205/500g CLEMENTINES
110/240g MELON, MANGO, PINEAPPLE
288 GRAPES
150 RED WINE
195 STRAWBERRIES
USEFUL INFO
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
PORRIDGE IS GOOD FOR THE HEART, CHOLESTEROL, LIBIDO, MOOD, BLOOD PRESSURE, ABSORBING TOXINS. IT WILL KEEP YOU FULL FOR 4 HOURS & 21 MINS
BLACK PUDDING FOR IRON Vit B&E