Good Nutrition

2/3 of what you eat should still look like it has come out of the ground. Lots of color, variety and texture is best. Try to eat 20 - 30 different foods daily. Only 1/3 of what we eat should come from animal products or processed food.

We suggest you eat one small piece of your favourite food everyday to avoid deprivation.

Watch fat intake

Remember there are no good or bad foods just the amount in which we have them.

Fluid

1 litre for every 25kg of body weight plus 1 litre for every hour of exercise. -You can live for 3 weeks without any food but only 3 days without fluid. - Just try to drink more than you are drinking now. - Check the color of your ‘wee’ - clear is best. - Drink more water for less wrinkles

Move more

Take every opportunity to expend more energy. Don’t drive if you can walk, don’t walk if you can run. See activity as an opportunity rather than an inconvenience. 70% of your daily calories are burnt by general moving. Planned Exercise

100 minutes per week mildly puffing. 2 x 50mins, 3 x 35mins, 4 x 25mins, 5 x 20mins, 10 x 10mins or even 20 x 5mins will all produce the same results.

Lift Weights

Once a week using all major muscle groups until unable to push each exercise for another repetition. 3-4 exercises @ 15 - 20 mins maximum training time. Aim to keep getting stronger.