Coaching – Page 44 – Create That Body

How To Maintain Or Lose Weight On A Plant-Based Diet

January 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

How to maintain or lose weight on a plant-based diet

Are you struggling with maintaining your body weight? Is your body too quick to respond to the food you eat? Do you gain weight more quickly and shed pounds hardly? Have you tried different weight loss plans? And yet none of them seems to work. Here in this article, I will share one more way of losing weight that Is healthy and safe to try. The plan is called a plant-based diet. It’ that simple.

If you wonder what a plant-based diet is, here is the answer. It is a diet based on food that is derived from plants. It includes vegetable fruits, nuts, seeds, and whole grains.

Foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also higher in nutrient density. Says Jeff Novick, MS, RD.www.forksoverknives.com

To start with, you should opt for a plan that contains three to four days of a whole food plant-based diet so that your body and mind get used to it steadily. Once you get used to it go for a whole week plan and remove the processed food, meat, and dairy from your diet completely.

Let your body give a chance to accept the change instead of forcing it into the process so that the desired results can be achieved. If you want to continue it for the long term a slow transition is the key.

While opting for a plant-based diet with a goal to maintain or lose weight you should try a plan that includes a variety of plant-based food that can provide all the essential nutrients. Zinc, iron, calcium, and omega -3 can be found in plants. For protein intake you can choose lentils, beans, chickpeas, or nuts. Your goal should not only be to lose or maintain weight but also to stay properly nourished as well.

While looking to lose weight try eating as many green vegetables as possible to ensure you eat enough fiber. Food that is rich in fiber will keep you fuller for longer and help you with your toilet troubles. Plants are a great source of fiber.

Go for carbs. Yes, that is right. While most of the diet plans suggest higher intake of protein and cutting of carbs. Plant based diet encourages eating carbs. Since carbs from plant-based food are high in fiber and keep you fuller for a longer period. Eat carbs in form of whole grains and beans as they are a great source of energy. Brown rice, barely, quinoa, bulgur wheat and beans are a good source of protein and carb and will help you to digest and absorb the right nutrients from your diet.

Lastly the best part about a plant-based diet is you can actually snack. You can enjoy a piece of fruit or handful of nuts and seeds or some amazing protein bars from Arbonne. The iced lemon bars are my favourite and I eat them after my gym sessions. They are far from being junk, are very tasty and keep the cravings down.

If you find the information helpful do give it a try and see amazing results.

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Best Leg And Glute Exercises For Maximum Results In 7 Days

January 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Vegan Wellbeing

BEST LEG AND GLUTE EXERCISES FOR MAXIMUM RESULTS IN 7 DAYS

So, you want to work your glutes and legs but don’t know what program to do or where to start?

Well, this 7-day training plan is the answer!

One of the main problems people seem to have when it comes to their glutes and legs is that they’re not working them enough. While some athletes are happy with twice-weekly leg sessions, others will be feeling frustrated about their progress if they don’t do at least three sessions weekly.

That’s where the 7-day bum and legs program come in. For 7 days a week, you’ll do 7 different exercises which can all be done at home or in any commercial gym.

To kick off each day’s session with one warm-up exercise for your hips/glutes/legs/calves, followed by four exercises for your lower body strengthening exercises, and finally a 7-minute burnout for your glutes/legs.

The 7-day training program is split into training days – each workout session should take you around 25 minutes to complete, so you can fit it in whenever you want to.

Whenever possible try to add in some variation to make it more interesting, such as using cable pulley machines or resistance bands when appropriate, changing the angles from which you do exercises, or simply doing them in a different order to keep everything fresh.

Now go ahead and tackle day the plan and stick to it for 7 days.

Warm Up

Always warm up by stretching out your leg and bum muscles before exercise.

7-minute leg burnout
7 rounds of 7 seconds left leg pulses
7 seconds right leg pulses,
7 reps per side air squats

Repeat the above 5 times without stopping between exercises.

Exercises

Pick 5 options from the list below and perform them as part of your daily workout. Mix them up, never let two consecutive days look the same.

Machine Exercises

Leg extension 15 x 3 sets (machine)
Leg curl 15 x 3 sets (machine)
Hip Thrust 15 x 3 (machine)
Leg abductor/adductor machine 15 x 3 sets

Ball/band/kettlebell/weight/bodyweight exercises

Hip internal/external rotations x 15 each side x 3 sets
Toe wiggles x 15 front raise with band/cable/dumbbell x 3 sets
Air squats x 15 reps x 3 sets
Ball Squats x 15 x 3 sets
Lunches x 15 x 3 sets
Calf stretches- 15 reps x 3 sets per leg
Glute bridge with band/cable/dumbbell 15 reps x 3 sets
15 reps x 3 sets with barbell or dumbbell Romanian deadlift with band/dumbbell/cable
15 reps x 3 sets single-leg kettlebell deadlift
Side step-ups onto bench 15 reps x 3 sets
Butt squeezes 15 bum squeezes
15 calf stretches

Stomach exercises

I always work my stomach on leg days, it makes me feel complete But you can work your stomach any day as long as you work it.

15 Ab mat sit-ups – reps per alt leg to the elbow x 6 sets
15 crunches x 6 sets
15 bicycle crunch x 6 sets
15 cobra pose 60 seconds x 3

Plank 30 seconds x 5 sets

Ab mat sit-ups crunches, bicycle crunch, twist crunches should all be done for a period of 60 seconds each and for 6 times. The cobra pose should be done 3 times.

Always warm down by stretching out your leg and bum muscles after exercise.

This is a perfect routine for your legs and bums that will deliver the best result in just 7 days. You will have to work out at least 5 times per week on a rolling rota, resting one day between each session following this program. If you are used to training, you can train every day for 7 days then have 2 days off.

Just follow this program and you are going to see results very fast!

Enjoy!

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The Benefits Of Taking The Right Dietary Supplements

January 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Fitness Health Plant based food Vegan Wellbeing

The benefits of taking the right dietary supplements

Maintaining a healthy diet sounds hard sometimes with the busy daily routines we have. We might not consume all the essential nutrients which we need from the food we eat and this can all too often cause deficiencies of different types that lead to disease.

Such deficiencies undoubtedly lead to some fundamental health problems. You might worry about what will happen to your body as you get older and if you’re anything like the majority of the western population you won’t be focusing on healthy food.

It may seem like all you do these days is eat for the sake of your appetite. But don’t worry, you can still achieve all the nutrients you need by taking the right kind of supplements to your diet.

Yes, you heard it right. Just by incorporating the right dietary supplements, you can achieve the maximum number of benefits and you can stay fit and active for years to come. I normally wouldn’t say this as I believe you should get your nutrients from real food, but today, it’s getting harder and harder to do so.

Dietary supplements are mostly comprised of vitamins and minerals. In addition, to that they might contain herbs, enzymes amino acids and other ingredients. Such supplements are available in different forms like tablets, capsules, gummies, energy bars. I use a brand called Arbonne and why? Because they are an ethical brand, they are vegan, environmentally friendly, their products are backed by science and if I’m honest, they’re the best I’ve every used and I’ve used plenty.

If you wish to enjoy the benefits fits of supplements extensively you must choose them carefully. All supplements provide a labeling where you can read the proportions and benefits of the supplement, don’t just buy any over the counter products because they may not be what they claim to be. It’s better to spend a little bit more on quality knowing that they will be beneficial to your health.

There are a number of benefits you can acquire by taking the right kind of supplements. As we grow old our body tends to weaken and parts start to break. We may not be able to hold the same stamina and energy levels that we had earlier and a good supplement can help you regain that lost energy and keep you going for hours. I use Arbonne’s fizz Sticks to boost my energy levels.

Multivitamins if chosen wisely can help you boost energy, strengthen eyesight, they can help in maintaining bones and cardiovascular system. Here are a few of the benefits you can attain by choosing the right kind of supplements into your diet.

Vitamins particularly vitamin B can help in converting food into energy which results in a more efficient working of the nervous system and can help to reduce stress and anxiety.

Similarly, vitamin C is a powerful antioxidant, and it can help you maintain a healthy immune system.

Vitamins such as vitamin E, A, and C can support eye health. Although eyesight friendly food can be eaten, it is advisable to add some multivitamins that would help you maintain excellent eye health.

Supplements containing calcium and vitamin D are excellent sources of energy for bones. As bones grow old, they need more calcium which might not be probably derived from food solely. So it is essential to add the right supplements to your diet that would help you keep bones strong.

For wellness support you may want to take a look at this page and see how you can help to support your daily wellbeing with targeted, daily vegan supplements.

If you’re looking for a supplement to support your metabolism you may be interested in trying Arbonne’s metabolism support tablets.

Remember that supplements are not medication and are only meant to supplement the deficiencies caused by the food we eat or by the use of other medicines.

Whatever you need there’s always a really good supplement not too far away. Below is a list of the type of supplements

Food is always the best way to acquire the right nutrients.

If you are interested in finding out more about your skin and how to keep it young looking you might want to check out my blog called Vegan Collagen – the secret to younger looking skin

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What Do You Have Planned For This Weekend?

January 13, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Plant based food Vegan Wellbeing

What do you have planned for this weekend?

Most people don’t feel like they have a weekend. They work from Monday to Friday and then spend the weekends recovering from the week, catching up on chores, or just resting.

The weekend is your opportunity to live life more fully! It’s time for you to do what you really want to do instead of what you feel obligated or responsible for doing. This means spending quality time with family and friends, going out on dates, reconnecting with old friends who have drifted away over the years…the possibilities are endless!

The Weekend should be about living a little bit bigger than we normally would during our 5 days at work. We should seize every moment that we can because this time will never come again.

Be intentional about how you use your weekends and don’t let it slip by without enjoying every moment of it!

What do you have planned for this weekend?

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How Your Health Can Be Upgraded 100 Percent

January 11, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

How Your Health Can Be Upgraded 100 Percent

Here are simple steps to start today and for the next month to see how your health can be upgraded 100 percent.

Study and follow the Harvard Food Plate

Watch documentaries including:

Forks over Knives,

Seaspiracy,

Game Changers,

What the Health,

Cowspiracy

Master 3 simple vegan recipes

Drink plenty of water

Keep learning about health and what your food really does to your body, animals and the environment.

Instagram: https://www.instagram.com/isabella.hawke/

How To Find Yourself And What You Want In Life

January 9, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

HOW TO FIND YOURSELF AND WHAT YOU WANT IN LIFE

Anyone who’s ever tried to lose weight has likely come across this question at one point or another. Maybe you even ask it yourself when trying to motivate yourself on your journey towards the body of your dreams. It usually takes something like this form:

“I just know I’ll be happier when I get down to 130 pounds.”

Or maybe,

“I’ll be happier in myself when I can fit into a size 8”

But what if I was to tell you that it really doesn’t matter how much weight you lose for your happiness. The reason why is because these goals are based on what other people want, not what you want. You will be just fine when you accept yourself for who you are right now.

Just be happy with yourself

That’s the big secret people. You don’t need to be at a specific weight to be happy with yourself. Once you’re there, you’ll be thinking, “oh believe me I’ll be happier when this or that happens.”

This article is about self-acceptance. Accept who you are right now no matter your current situation whether it is weight loss, fitness, or lifestyle. If you don’t accept yourself first everything else is pointless because you’ll just keep repeating the same patterns.

Acceptance is the first step to everything

Self-acceptance in every aspect of your life is what it takes for real change. Without acceptance, you can’t be truly happy because there’s always something off or wrong about yourself.

WHO AM I & HOW DO I GET TO KNOW WHO I AM?

The big question we all ask ourselves is ‘Who am I?’ The next question is. ‘What’s it all about?’

We all want to know ‘who are we’ and how do we love ourselves first when we know nothing about ourselves. All we know is other people’s opinions of ourselves. The list below will give you some ideas of how you can start to find out who you are and get to know yourself better.

1. LOOK AT A PHOTO OF YOURSELF

Take a look back through your old family albums and see what you can find. If there are any photos where you’re beaming with happiness, keep them to show yourself when you feel low or just need reminding that you used to be happy before your life got turned upside down.

2. TRAVEL BACK IN TIME

Close your eyes and try to remember any happy memories or experiences you’ve had. The more you can be specific about the details, such as smells and sounds, the easier it will be. Keep thinking until you can recreate a whole experience in your head. Then write it down so that you have something concrete to refer back to when you need to be reminded of what happiness feels like.
3. LOOK AT YOURSELF

If you’re not happy with the way you look, make an effort to change it – whether that be your hair or losing some weight. But be careful not to be too drastic as you can do more harm than good if you’re just chasing the wrong things. Make sure the changes you make are for the right reasons and are aligned with your inner self not other people’s expectations of you.

4. DO SOMETHING YOU’RE GOOD AT

This could be anything from solving a crossword to singing karaoke, but it needs to be something that brings out genuine feelings of happiness in you. Then try and do it whenever you can as being able to do the things that make you feel good about yourself will help build your confidence. The more you do things that make you happy, the happier you will become.

5. SMILE

Not only does smiling make you feel good, but it also makes other people happy because they’re mirroring your actions. So be brave and force yourself to smile when you wake up in the morning – even if you don’t feel like it – and watch how much better you will soon be feeling!

6. LEARN SOMETHING NEW

Anything, be it a new language or how to knit – the key thing is that you are learning something. You may be surprised by what you can be capable of if you make yourself try.

7. BE PROUD

Be proud of who you are and all the things that make up your personality. Make lists of all the things you like about yourself and be proud to be who you are.

8. AVOID FEELING SORRY FOR YOURSELF

There is always somebody less fortunate than you, so be grateful for all your good fortune. If life gets too much, ask friends or family to remind you of the things in your life that make you feel lucky. You may be surprised how many things you have to be thankful for.

9. BE HONEST

Being honest with yourself about your feelings can be difficult but it’s important if you want to be able to move on from whatever bad thing has happened in your life. Suicide should be avoided at all costs, but especially if you are suffering from depression – there are people who will help you.

10. BE YOURSELF

After all the thinking, be brave and be you. If you want to be a singer but your friends don’t think it’s a realistic ambition, be a singer anyway! It could be that being determined enough to do something different is what makes you happy. And just because everyone else thinks it’s ridiculous doesn’t change.

This obviously, is not an exhaustive list but it does go some way to help try and get you to the point where you’re thinking about what makes you happy what a really, happy life would look like for you and how you can start to take action to get your life on the track that you really want to be on.

TASK: reading articles never ever works unless you take the action so this week try and carry out as many of these actions above as you can and find out which ones gel with you have a great week.

See also: People with diabetes

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Who Doesn’t Want To Live A Long And Healthy Life?

January 6, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

Who doesn’t want to live a long and healthy life?

It’s not always easy, but you can make the choice with how much meat (or lack thereof) you eat.

The western diet has been linked time after time as being unhealthy for both our bodies AND planet Earth! But what if I told you there was an alternative- one that would reverse most lifestyle diseases while giving back quality of life again like never before!?

There are plenty more reasons why going vegan might be just what we all need: reduced risk factors associated with heart disease/stroke; lower cholesterol levels due to less saturated fat intake; protection against colorectal cancer because plant-based vegans eat fiber-rich whole grains, fruit, and vegetables instead of unhealthy animal products and processed foods.

Choose your food wisely, as it determines how you feel, how you think, and how well you are. You really are what you eat.

What changes could you make to your diet to be healthier?

Who doesn’t want to live a long and healthy life?

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How To Improve Your Health And Lifestyle

How To Make More Time For You And Improve Your Health And Lifestyle

January 5, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

How to make more time for YOU and improve your health and lifestyle too

Your time is valuable and so is your health. Only 24 hours in a day, right? Factor in work, family time, household tasks, that nighttime yoga class, and making dinner on a daily basis and those hours become even more sparse. What about the cleaning.

While it may seem impossible to find more time in a day, there are ways to make more time for you.

There are many ways to waste your time, but there is also a lot of ways you can make more time in the day and be more productive.

Here’s how you can get more time from your day; by using these simple methods;

Batching tasks
Outsourcing tasks (cleaning, shopping, etc)
Planning ahead
Cut down on what you don’t need to do (some things are time wasters that don’t need to be done – you know what they are)
Schedule your time for specific tasks (phone calls, emails, social media)
Double up on tasks
Schedule a daily routine and stick to it (sleep is important too you know)
Get your priorities in the right order (do the most important first)
Make time for relationships and friendships
make sure you spend 15 minutes a day on you (nail, hair, listening to music, meditation, etc)

Look after YOU, It’s Time for YOU!

How do you manage your time?

Instagram: https://www.instagram.com/isabella.hawke/

Most People Don’t Do Any Exercise At All

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

HATE EXERCISE? – Most people don’t do any exercise at all.

We know that doing some form of exercise is good for you, but it’s boring and hard to stick with.

One press-up a day is the solution because it only takes 5 seconds every morning when you wake up to get started.

Once you’ve done one press up in the morning then try adding another one before bedtime too. Before long this habit will have snowballed into twenty-five presses per day which will be enough to gain momentum without being too much work.

Press-ups are the one exercise you should choose if you aren’t going to do any others. Done properly and with variation they work most muscle groups.

Give it a go and see how you get on – aim for 25 a day within 14 days. Let me know if you’re there already or are taking the challenge.

Instagram: https://www.instagram.com/isabella.hawke/

Menopause Symptoms – Soya To The Rescue

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Health updates Plant based food Vegan Wellbeing

MENOPAUSE SYMPTOMS – SOYA TO THE RESCUE

A new study, published by the North American Menopause Society in the journal Menopause, found that a plant-based diet that is rich in soya reduces moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day.

Great news for thousands of us ladies out there that suffer from hot flashes

During the 12-week study, nearly 60% of the women who took part in the study became totally free of moderate-to-severe hot flashes. Overall, hot flashes including mild ones decreased by 79%. Wooooh, way to go SOYA!

The study called the WAVS trial – the Women’s Study for the Alleviation of night sweats, hot flashes, and flushes. shows that small diet changes can be much more powerful and effective in the treatment of hot flashes than scientists had originally thought.

The study used no hormone medications or extracts at all. Instead. No medication, no patches, nothing.

The study tested a combination of a low-fat plant-based diet plus 1/2 cup of soybeans which were added to a salad or soup ever day (I eat about 1 cup of beans per day)

So if you are suffering from any of the above symptoms you would benefit from changing your diet to a low-fat, plant-based diet rich in soya beans. It’s an easy change to make and a very beneficial one. It will change your life.

I’ve tried this off the back of a conversation held with Dr. Michael Greger and ladies it works. It’s amazing and it doesn’t take long to kick in.

Don’t suffer if you can avoid it – change starts with one small step. In this case, soya beans

Who here suffers from the symptoms of the menopause

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