Phase 1
30 Day Beginner Program
Week one
Nutrition
Eat at least 5 servings of vegetables per day
Details:
This one is simple in theory but so many poeple do not eat vegetables. For the first week, each day consume at leat 5 vegetables of your choose per day.
Exercise
Plan for incidental movement
Details:
For the first week don't stress about exerciseing, instead you are going to identifly differnt areas in your day you can include more movement. For example walking or biking to work, parking further away from work, using the stairs instead of the lift, walk outside while talking on the phone, etc. You will be suprised how all the little extra movements during the day adds up.
Lifestyle
Turn off all blue light 1 hour before bed
Details:
The sun naturally produces blue light, it tells the body it is day time. Articficial light can also produce blue light miss leading the body to think it is day time when it is not. Items like computers, tablets, phones, TVs all produce blue light. You can get apps to reduce blue light on those devices, you can also get blue light blocking glasses or you can turn them off.
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Week two
Nutrition
Record and monitor your vegetable intake
Details:
During the first week we introduced at least 5 serving of vegetables, now I would like you to write down all the vvegetables you eat everyday. This is a really good way to realise if you are keeping up with the 5+ a day.
Exercise
Every hour get up and move
Details:
This can be easier for some depending on the type of work you do. If you work in a office this is really important for you. This also applies when your at home or in the weekends. Getting up and moving can be as simple as that, just getting up.
Lifestyle
Create a consistent bedtime
Details:
Everyone can function on different amount of sleep but the general rule is between 7 and 9 hours per night. If you have to wake up at 6am your bedtime should be between 9 and 11pm. By having the same bedtime every night you can improve your quality of sleep.
Week three
Nutrition
Have a vegertarian day
Details:
This is a good way to learn how to cook vegetable making them the star of your dish and that you don't have to eat meat with evey meal.
Exercise
Walk for 30 minutes per day
Details:
Walking is the perfect way to start your exercising. for this week you can walk for a whole 30 minutes or you can break it into two 15 minute walks.
Lifestyle
Create an ideal bedroom
Details:
Having an ideal bedroom will help improve sleep. Simple steps to help create an ideal bedroom are using blackout curtains, remove all LED lights (clocks, standby lights), use warm coloured light bulbs, add plants (a few good plants are aloe vera, sansevieria, spider plant, peace lilly).
Week four
Nutrition
Every meal contains vegetables
Details:
Now you are getting really good at eating vegetables the next taks is every meal you have contains at least one vegetable.
Exercise
Stick mobility
Details:
Mobility is really important if you have poor mobility exercising can slowly lead to injury, by certain muscles having to overcompensate due to the incorrect movement patterns. Stick mobility is a good way to start and I have a free 30 day program you can follow.
Lifestyle
Box breathing
Details:
We breath everyday but most people breath sallow not using their diaphragm. Breathing can be a very powerful tool used to help the body relax. The first beathing technique I want you to is box breathing. This is breathing in for 4 seconds, holding for 4 seconds, breathing out for 4 seconds and then hold ing for 4 seconds. This is one round I want you to do 5 rounds once a day. Never try this while driving or in water.