Healthy Fit Fact Sheet

The 3 Element Health Plan

Element I.     Healthy Eating Plan.

About the plan

This plan is not a diet; it is simply a plan to introduce you to healthy eating at the right time of the day. You will notice that the majority of food intake is asked for in the earlier part of the day. There is always an intentional 8-10 min break built in between a light starter and the main course. The idea of this is to allow time for digestion and with that signal the brain a degree of satiety ahead of the main course. By using this technique you will find that you will eat less for your main course, hence reducing the overall calorie intake of every main meal.

How to make the plan work for YOU

1. If a certain type of food is not to hand choose a food of similar nature, ie you could substitute Granola for another high fibre, low sugar cereal.

2. You must plan and prepare your foods each day

3. Take prepared foods to work

4. Suggested meal times are as follows:
Breakfast 6.30 am to 7.30 am
Mid morning Snack, around 10.30
Lunch time, in between 12.30 to 1.30 pm
Mid afternoon snack, around 3.30 pm
Dinner, between 6 and 7pm

5. For all vegetarians and veggies please make appropriate substitutes where needed.

6. Take bottled water to work, but distribute the intake throughout the day. Drink the equivalent of at least 8 glasses of water a day.

7. When travelling make healthy, lean, low fat, low sugar choices.

8. Take food on the road, i.e. a bag of grapes or raisins and apples

9. Should you find that this plan leaves you feeling hungry then make a healthy addition to your breakfast or lunch.

10. Keep a Food Log

Element II.                Physical Activity Plan

About the plan

This plan is designed with the beginner in mind, however if you already  are in better physical condition then please find below a list of tips how you can vary the exercise plan to make it more specific to your personal needs. Likewise I will list out some options for individuals that feel over challenged by this plan. The Heart Rate zone and Intensity Rate will be the best indicators for anyone.

How to make the plan work for you

1.    Use the formula 220-your age= max heart rate( HR)

Then calculate 60% and 75% of your max HR to attain your target heart rate zone

2.    The perceived rate of exertion (intensity) gets measured on a scale of 1-10, whereby 1 is extremely easy and 10 is extremely hard.

3.    Feel free to de/increase weights , sets and repetitions if you feel over/under challenged

Use the Intensity Rate to assess.

4.    Feel free to substitute the Power Walking with Jogging or similar cardiovascular exercise.

5.    Be creative with the stretching exercises

6.    Try and do your CV workout in the morning, when energy levels are high

7.    Ensure to wear good food wear and loose comfortable clothing for your workouts.

8.    Always ensure you are well hydrated before the start of every workout.

9.    Perform some stretches before and after every workout.

10.    Enjoy!!!!!!