THE ROAD TO A NEW YOU STARTS HERE

It's the New Year, do you know where your level of fitness is going? Here's how you can get in shape in just 14 days and keep those unwanted pounds off!

STOP:

Skipping breakfast.

Start the year right by eating healthy in the morning. When you skip breakfast, you're starving yourself and you are more likely to eat more during lunch because of the feeling of deprivation, thus ending up with eating more calories.

GO:
Start the morning with a healthy dose of whole grains.
Studies show that people who eat more whole grain tend to have a lower body mass index (BMI) and smaller waist circumference and are able to maintain their weight over time.

STOP:
Using quick diet methods.
Most dieters start the year with drastic habits. But remember that slimming tablets and other medicines may lead to complications such as heart pulpitations and dehydration. Don't be be fooled by quick weight loss plans without a sustaining program, because it makes you gain more weight.

GO:
Try a healthier option, like the NESTLÉ FITNESSE 14-day Program.
For 2 weeks, eat a bowl (up to 30g) of any NESTLÉ FITNESSE cereal with 125ml skimmed milk and fruit for breakfast then another for lunch OR dinner. For the remaining meal, choose a healthy balanced meal, complemented by a healthy snack such as a fruit or vegetable.

STOP:
Overdoing it.
The goal of the meal plan is to get you to a healthier eating pattern. So after 2 weeks, you can ease into regular meals. Make sure you eat a balanced diet with foods high in fiber and low in fat, and in portions appropriate for your needs so you don't accumulate more weight.

GO:
Have a balanced, healthy lifestyle.
Being healthy is not just about what you eat but what you do. Be active, take more walks, use the stairs, swim, dance with friends and get more exercise. A positive attitude also helps in making you feel healthy.

STOP:
Being unrealistic.
Your size and weight are also dependent on a number of factors aside from a healthy diet. Your genes, the amount of exercise you do, metabolism, and your level of personal health all come into play.

GO:
Make small goals.
Losing weight really depends on the little steps you take. Define your goals and work on a realistic time frame. Losing weight slowly but surely is always better for you. It is important to remember that meal plans work only when you commit to them. So make this not just a New Year's resolution but your commitment to a healthier life. Good luck!

THE NESTLÉ FITNESSE 14-DAY MEAL PLAN

A balanced meal should be made up of the five major food groups in proportion with each other. So that should take into account the following:

• Low if fat
• High in fibre
• Plenty of fruits and vegetables
• Protein like meat or fish and alternatives such as tofu
• Carbohydrates

Want to know what nutrients you can get from each food group? Refer to the table below. Take note not to overdo your portions, especially fats and sweets!

Nestle Philippines Video: Wellness Exercise "Side Lunges"

The following exercises were chosen on the basis of the body parts they will improve. Seven body parts were identified and two exercises were chosen per body part. These exercises may be performed one after the other, in sequence, during one training session, allowing a minute or two of rest in between sets, and around 2 to 3 minutes rest in between exercises. OR, in several bouts of one to two exercises per bout in a day or on consecutive days until all exercises in the roster are done, making one cycle of exercises. After which a new cycle of the exercises can be started.

It may also be done in circuit fashion, doing one set of each of the exercises, one after the other, without resting. Rest is only allowed after all exercises are done one set each. A two to three minute rest is then taken before starting a new circuit. Two to three circuits or sets maybe done.

For optimal gains, do two to three sets, two to three times weekly, on non-consecutive days. One may also choose to do a particular exercise more often if one wishes to emphasize on a particular body part.

Consistently doing the exercises will provide improvements to one's exercise and functional capacity. The exercises will be easier to do and gains will plateau. In this case, one may increase the number of repetitions by two repetitions each time until 20 repetitions per set is reached. After that, resistance may be increased by adding medicine balls to the movements, or in case they are already being used, wielding heavier and bigger medicine balls.

Since the exercises are of a light index of difficulty, a warm up is optional. If so desired, it may consist of a two to three minute walk, 10 to 15 knee bends, and eight to ten repetitions of single leg toe touches for each leg.


HIPS

Side lunges


• Stand erect, feet together and hands across the chest. A medicine ball maybe held by the hands in front if additional weight is desired.
• While making sure that trunk is erect, take a step to one side and bend one knee to squat, making sure the foot of the supporting leg is flat on the floor. Inhale while doing so.
• Make sure the non-supporting leg is straight and its foot pointing up toward the ceiling.
• Squat until the supporting leg's thigh is parallel to the ground
• Recover and return to starting position while exhaling.
• Do eight to ten repetitions.

Visit http://www.youtube.com/nestleph for more Wellness Exercise videos!

Nestlé Philippines Video: Wellness Exercise Forward Ball Rolls

The following exercises were chosen on the basis of the body parts they will improve. Seven body parts were identified and two exercises were chosen per body part. These exercises may be performed one after the other, in sequence, during one training session, allowing a minute or two of rest in between sets, and around 2 to 3 minutes rest in between exercises. OR, in several bouts of one to two exercises per bout in a day or on consecutive days until all exercises in the roster are done, making one cycle of exercises. After which a new cycle of the exercises can be started.


It may also be done in circuit fashion, doing one set of each of the exercises, one after the other, without resting. Rest is only allowed after all exercises are done one set each. A two to three minute rest is then taken before starting a new circuit. Two to three circuits or sets maybe done.

For optimal gains, do two to three sets, two to three times weekly, on non-consecutive days. One may also choose to do a particular exercise more often if one wishes to emphasize on a particular body part.

Consistently doing the exercises will provide improvements to one's exercise and functional capacity. The exercises will be easier to do and gains will plateau. In this case, one may increase the number of repetitions by two repetitions each time until 20 repetitions per set is reached. After that, resistance may be increased by adding medicine balls to the movements, or in case they are already being used, wielding heavier and bigger medicine balls.

Since the exercises are of a light index of difficulty, a warm up is optional. If so desired, it may consist of a two to three minute walk, 10 to 15 knee bends, and eight to ten repetitions of single leg toe touches for each leg.

ABDOMINALS

Forward ball rolls
• Kneel in front of the ball.
• With palms facing inward, place both hands on the ball
• Tighten the abdominal muscles and guard the back
• Slowly roll the ball out towards the front until both arms and the whole trunk are stretched. Inhale while doing so.
• Return to the starting position by rolling back ball while exhaling.
• Maintain the contraction of the abdominal muscles all throughout the movement.
• Do eight to ten repetitions.


Watch out for more Wellness exercise videos!

http://www.youtube.com/nestleph