Busy Professional's Fitness Club

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  • Busy Professional's Fitness Club

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Health And Fitness

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Busy Professional's Fitness Club

5 Lessons

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Welcome to the Busy Professional's Health and Fitness Club. Here's what to expect, why to expect it and what to do first.

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If you focus on the results, nothing will change. If you focus on the change, results will come. Tracking your habits with a simple 'yes' or 'no' every day is powerful. It helps us to bridge the gap between what we thig we are doing and what we are actually doing. Saying ''I'll just do it'' won't work. Tracking habits gets results because it makes you focus on the change.

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You have autonomy in this client centred outcome based process.

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In the spirit of achieving long term change that lasts forever, I encourage you to adopt a beginners mindset, and be humble enough to practice basics consistently.

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So many of my clients have felt the frustrations that come with repeated diets, weight loss, and accumulated weight gain over the years. Here's why, and a new approach to take in order to achieve and MAINTAIN your best health.

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For maximum satisfaction and minimum discomfort, the easiest way to create a calorie deficit is to eat three meals per day without snacking.

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Eating slowly underpins every other nutritional practice.

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Await hunger for 30-60 minutes before eating is a sure sign you are eating in alignment with your goal.

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Stopping at 80% full is a skill that will help you reach your goal by eating the correct amount of food, weighing, measuring or counting calories.

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Protein is one of the top nutrition deficiencies. While it is easy to meet your minimum intake, focusing on protein intake can be hugely beneficial in the areas of sateity, health, performance, and body composition.

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Eating mainly wholefoods will mean you will provide your body with the nutrition it needs to thrive. It's also the most satisfying.

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Vegetables are helpful to add nutrient density to your nutrition, as well as adding volume to meals which aids satisfaction.

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Carbs are not evil and it is worth becoming 'carb smart' so that you can enjoy them in a way that is supportive of your goal.

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Since fat is over twice as energy dense as protein and carbohydrate, it is wise to focus on eating the right amount of fat. The type of fats you eat can have an impact on health, performance and body composition too.

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Liquid calories can be the least satisfaction and sabotage your goals.

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Managing your alcohol intake in a way that you feel good about is important.

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2 Lessons

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Eustress Training

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13 Lessons

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Take time to write down your aspirations for yourself and what if anything gets in the way of achieving them. Use free writing - whatever comes to mind, write it down.

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Why are you doing this? Ask yourself 5 times until you get to the deeper, real, important reasons.

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What are your core values? Who do you want to be? How do you want your nutrition, fitness, career and relationships to look?

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For long term change, mooth out any conflict between who you are, your identity, beliefs, your capabilities, behaviour and your environment.

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Is your goal realistic within the availability of resources, knowledge and time? What is the ''cost of getting lean''?

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Deep health.

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Stress management

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Winning physical environment.

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Winning social environment.

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Time is a finite resource. Unlike spending money, once you spend time, you will never get it back. Spending time wisely starts with becoming aware of how it is spent, and whether it is supportive of your goals.

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Now you have a better awareness of how you spend your time, we can analyse it further, looking at triggers, habits and rewards to build in more supportive habits.

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In well formed communities, if someone helps a person, they pay it forward and help someone else. Adopting this attitude not only is it good for the community, it's also good for you. When we help others, they'll be more likely to help us have when we need it.

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About the teacher

One Habit Coaching

I’m Nico Valla, nutrition coach and personal trainer. I'm passionate about helping you develop skills to eat, move and live better so that you can improve your health, body composition and perform at your best.

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