Saturday 21 April 2018

Your 100 fit days starting point: take measurements and eat well

100 fit days

Measuring your waist
Measuring your waist

Taking the first steps towards a happier and healthier you

* Step 1: weigh 

Start by taking your weight first thing in the morning and make a note of this.


* Step 2: take your measurements

For women and men, look at measuring shoulders, chest, waist at the navel, hips at the widest part, thigh, calf and bicep and make note of this.

Measure yourself every week to keep yourself on track and make a note of it. Measurements are key to your personal goals and are crucial to help you through the tougher times that lie ahead.

If you are a scales hopper stop now. Scales may be a useful indicator of weight loss but are not always accurate.

Remember that muscle is more dense than fat and thus appears and looks smaller. Some days you will store more fluid than others.

Depending on your weight and body shape you may not see instant results on scales but those trousers that were once painted onto your body will seem somewhat looser.

That is what we are looking for - fat loss over time and not rapid fluid loss.

However, 100 FIT days is not a weight-loss programme - it is a fitness programme. But if you stick with it, fat loss will be one of the benefits, along with an increase in energy, better sleep patterns and a healthier, happier you.


* Getting to grips 
with food

Over the next few weeks 
we will be discussing nutrition in more depth, but here are a few tips to get you started.

Firstly, ensure all meals are from side plate portions, this will give you a good indicator of portion size.

Secondly, make sure each meal contains a protein, carbohydrate and fat - all healthy versions of course. For example grilled chicken breast, green beans with a teaspoon of coconut oil on top (but not cooked in coconut oil) and sweet potato.

Turkey and fish are also good sources of healthy protein, as 
are eggs.

Eliminate sugars, ie all processed sugar, breads, white pasta, noodles, cereals, cakes, sweets, chocolate etc and replace with oats, sweet potato and brown rice.

Add in healthy fats in small controlled portions, ie nut butters from health food stores, oils like coconut and olive oil, avocado to name but a few.

Control your carbs - no more than a closed fist amount in one sitting.

Aim to eat threesmall meals a day and two snacks, eating every three hours.


* How a healthy clean eating plan should look.


40g oats cooked with water finished with small amount of milk if desired and two scrambled eggs


Small handful of 
almonds or one small apple with a desert spoon of 
nut butter


Chicken or tuna salad with plenty of greens with one teaspoon of olive oil and lemon juice


one small apple with a desert spoon of nut butter or small handful of berries


Grilled fish, chicken breast or steak with portion of green vegetables and sweet potato or brown rice.

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