Health and Fitness for a Busy Life - SCB

Health and Fitness for a Busy Life : 

Health and Fitness for a Busy Life With Mark McKean

Quick Survey : 

Quick Survey Score – 1 for YES, 0 for NO Did you exercise before this morning’s session or WILL exercise today? Did you eat at least one of either the eggs or savoury mince this morning? Do you drink water as your main source of fluid through the day? Did you change outfits multiple times until you were truly happy with the way you look? Did you change from comfy shoes to uncomfortable shoes that looked great?

Scores : 

Scores 5 out of 5 Well done, you can have sweets  4 out of 5 Great, you can now go and have some protein for breakfast instead of fruit  3 out of 5 You need to call your personal trainer and make sure your exercise session is booked in, no excuses today  2 out of 5 You must know my wife because she didn’t answer the first 3 questions either.

How to have a Great Day! : 

How to have a Great Day! Food Fitness Fun (Shopping!)

Food – Today’s menu : 

Food – Today’s menu

Easy things to remember : 

Easy things to remember My rules. Protein is critical at every meal. 2 g per kilo of body weight per day Don’t count calories count sugar Eat enough to fuel your body – know how much you need. Many people who want to lose weight actually under eat Don’t starve yourself to drop weight?

Fitness most days : 

Fitness most days How much exercise is enough? Incidental verses planned exercise How hard does it have to be? Needs to work at a reasonable level of effort – if it’s easy you won’t achieve a great deal What exercise is best?

Office based workout : 

Office based workout Things you can do at office – Maintain good posture, and correct work positions Sit and stand in a balanced aligned fashion – eyes open and closed Keep your head upright and shoulders back Customise your seat, arm rests, and desk height Get up and move around every 20-30 min Don’t sit on a swissball for more than 20 min Look for incidental exercise opportunities A healthy person creates healthy profits

To get results : 

To get results Need to work at a reasonable level of effort – if it’s easy you will plateau quickly and not improve Stick with a routine and give it time to work – 10-12 weeks will show a result (good or bad) Whatever your goals for health & fitness are determines the approach you take. Use a Fitness Qld registered PT if time is an issue and you’re a busy person

Slide 10: 

‘If it was easy everyone could do it!’ Lisa C ‘Prepare well, concentrate, set goals and be prepared to do the training.’ Clint R

Fun : 

Fun Find ways to enjoy life Eating out with friends can still be enjoyable and not burst the food bank Exercise does not have to be monotonous Relax and laugh often Find ways to cross over between food, fitness and fun.

Failing to plan…... : 

Failing to plan…... Plan your exercise at the start of the week – a little often Eat breakfast even if it becomes a brunch Count your protein – use a supplement if you need Organise snacks you can keep in handy places like your desk at work or the glove box of the car Lunches kill good eating habits – do it right every day Find your ‘Mars bar’ (balance) – work, rest, & play

Mark McKean : 

Mark McKean Email – mark@markmckean.com Website – www.markmckean.com