Health is your main priority over everything else and if you can stay health and fit you will be able to achieve more fulfiling tasks in your life. Below are some practices that MoN tries to build into a habit every day to substain a healthy lifestyle.

Health then Fitness page

Get Health check at least once a year

1. AWAKE 5.30 -6.00 a.m

Ready   

Steady

Go

STRETCH, CORPSE POSE & MEDIATE WHILST IN BED - LOSE BRAIN CHATTER
OVER NIGHT THOUGHTS - BRAIN DUMP ONTO PAPER
MINDFULNESS = AWARENESS - COME INTO THE REAL WORLD - DON'T DAY DREAM - LOSE BRAIN CHATTER
EYE EXERCISES
2. EXERCISE (MIX & MATCH)
WEIGHT LOSS 80% / 20% EXERCISE
10K STEPS = 60 MINS JOG / WALK 100 MINS
AVERAGE CALORIES BURNT IN 10 MINUTES
MEDIATE
MINDFULNESS
HAPPINESS
150 SWIMMING
135 WALKING UPSTAIRS
110 RAQUETBALL
101 SKIING
1K = 15 CIRCUITS
Meditation
100 FOOTBALL
90 RUNNING
80 JOGGING
70 Lt BIKING
60 BRISK WALKING
55 GARDENING
50 DANCING
45 YOGA
3. DRINK WATER + LEMON (2ltr)
45 GOLF
45 TAI CHI
40 CLEANING
35 MODERATE WEIGHT LIFTING
MALE 2500 KCal/FEMALE 2000 KCal
4. BREAKFAST (MIX & MATCH)
Concerntrate & Focus on What you are eating (No TV, Mobile etc.) Chew each mouth 23 times
0 CANDEREL
8 SUGAR
12 TEA with Semi-skimmed milk
72 COFFEE with Semi-skimmed milk
70 EGG
142 PORRIDGE WITH WATER
184/2 WEETBIX with Semi-skimmed milk
223/2 SHREDDED WHEAT with Semi-skimmed milk
5. LUNCH (MIX & MATCH)
70 EGG
90/1 SLICE WHOLEMEAL MEDIUM BREAD
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
110/240g MELON, MANGO, PINEAPPLE
BRAIN FOOD (Neuroprotective)
150 RED WINE
195 STRAWBERRIES
205/500g CLEMENTINES
ABBA Stews (it will change your mind)
288 GRAPES
Avocados
Blueberries
Broccoli
Asparcus
Salmon
Turmeric (powder)
Eggs
Walnuts
SAVOUR FOOD
Look at your food when eating no distraction
Chew food 23 times
After Meal - allow acids in mouth to dissipate
Later - Rinse, Toothpick/Floss/Brush
Spinach
STRESS the hidden killer
Feel the POWER + + +
Face Mask
- lose negativity -
+ + + GAIN POSITIVITY + + +
Senior Yoga Class
Beautiful Girl with Afro
Elderly Woman at Gym
Only go near Covid Tested Negative people
USEFUL INFO
WEIGHT LOSS 80% / 20% EXERCISE
DRINK 500ml WATER ON WAKING BOOSTS METABOLISM BY 24% FOR 90 MINS.
BLACK PUDDING FOR IRON Vit B&E
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
BMI = Weight/Height
Smelly trainers try Teabags overnight