As a certified
health coach and fitness instructor, and lecturer, my wife Monya
has a passion to help people maximize their overall health and well-being.
In The Triangle Formula of Success the first step to achieving any
goal is to assess your protective factors and risk factors. Protective
factors can enhance the chances that a goal will succeed. And risk
factors can derail a goal from coming to pass. To a large extent,
success or failure depends on which factors we choose to gravitate
to and follow. It is really that simple.
A dieter might
identify these factors:
weight watch support groups,
positive attitude, vision (here's the
restaurants, time management,
depression, upbringing, prior eating
habits, commercial ads
the book, Monya shares her experiences and the formula of success
she used – starting with vision – to shed the additional
weight that accompanied the birth of Lawrence Elijah.
'"I first had to incorporate good eating habits, to counteract
the cravings for certain unhealthy foods. It is important to prepare
your mind for healthy eating - for you and the baby. Instead of
eating big portions three meals a day, I ate four to five meals
a day and smaller portions, usually every two or three hours. This
approach boosts metabolism, which is instrumental to shedding extra
weight. Next, I concentrated on building muscle through weight training.
Cardio sessions were also important in losing the extra weight.'
daughter Nyah, Monya recalls that she did not have healthy eating
habits. She remembers how her body looked after giving birth. Not
as tone as she would have liked. Monya said it took her about two
years to get back to working out. ‘Once I started my routine,
I had to work hard to return to my pre-pregnancy fitness level.’
That mental image compelled her to implement some changes while
pregnant with Elijah.
she maintained with our son strengthened her commitment and she
made every activity measure up. Her eating habits. Exercise programs.
Cardio sessions. Within five months, Monya lost over twenty pounds
without traumatizing her body, and she accomplished this through
the power of vision. Eight months later she reached her goal, losing
an astonishing thirty pounds!”
Perhaps you are
not the physical fitness type. Monya’s advice in The Triangle
Formula of Success can give you the added boost and inspiration you
need to achieve a healthy lifestyle!
How to Decrease
Body Fat Percentage and 4 Ways to Improve Your Diet
How does someone get rid of excess body fat? Recommended
options include exercising regularly and meaningfully, and eating
healthy. Men and women who want to lose weight need to burn as many
calories as possible, and limit their caloric intake. When faced
with the desire and/or necessity to decrease body fat percentage,
a person needs to significantly increase cardiovascular output.
Simply put: GET UP AND MOVE MORE! Eating habits must also change.
A commitment to better eating is just the beginning.
You also need to figure out how and what to change. Here are four
suggestions that can put (and keep) you on the right path:
Keep a food record
To fix your diet, you must know where it is broken. For at least
a week, record everything you eat, and when you eat it. By analyzing
your eating routine, you can discover both the good and bad habits
you make when choosing foods. Keeping an ongoing food record while
trying to establish better eating habits can discourage mindless
eating, and more importantly, makes you accountable to . . . yourself!!
Discover the food pyramid
By adding ample amounts of vegetables, fruits, whole grains, and beans
(or legumes) to your diet, you will reap great benefits from phytochemicals,
which are protective, disease-preventing compounds. In addition, consuming
plant foods that are high in fiber play an important role in weight
loss by creating a feeling of fullness without delivering the big
calorie load of high-fat and/or low-nutritious foods . (Women need
25 grams of fiber in their diet, and men 35 grams, to satisfy the
recommended daily requirements.)
When re-training your eating habits, avoiding temptations are a better
strategy than trying to resist them. Remove all “junk”
food from your home and restock with nutritious foods that are easy
to grab when you feel like snacking. Pre-cut veggies, nuts, fruit,
yogurt, protein shakes, and health bars are great alternatives. However,
don’t deprive yourself; you’ll only set yourself up to
fail. It is okay to eat your yummy favorites, but only on occasion
and in moderation. Again, on occasion and in moderation.
Don’t give up
Finally, if you begin to slide into former eating patterns, refuse
to give up and abandon your efforts. Persistence is better than perfection.
Accept setbacks, but continue to move on. Every one of us regresses
from time-to-time. However, successful people (dieters or otherwise)
know how to rebound after a slip-up.
tuned for more coaching from Monya on obtaining and maintaining
a healthy diet and lifestyle.
consult a physician before starting any diet, weight loss regimen,
or exercise program.