WEEK TWO: Healthy Lifestyles "The First Step."


Hello, and welcome to ArtSHINE’s Healthy LifeStyle mini blog spot. I am Kmaru, Your Fitness Coach.

With a healthy lifestyle you can accomplish anything… All it takes is a little guidance and motivation.

“It’s now or never”

It’s our goal to help you achieve your fitness goal… Whatever that is for you.

What we’ll do each week is provide you with some information to consider. With that information you’ll be able to make some decisions about how you’ll live your healthier lifestyle, and set yourself some goals. And at the end of every blog we’ll leave you with some action points too…

We’ve also set up a FAN PAGE  where you’ll be able to ask questions too.

Now, lets plan from the beginning of your week for the next seven days.

Find the time that’s suitable for you… It may be early morning… It may be around your lunch time, or later in the afternoon… It could be in the evening too…

We’ve all got reasons why we don’t live healthier lives…

  • We really hate to exercise.
  • We’ve tried to exercise but we keep quitting.
  • We can’t afford a gym membership.
  • We’re not seeing any changes in our bodies.
  • We don’t know how to exercise.
  • We want to exercise but we have to take care of the kids and family.
  • We can’t seem to stay motivated to continue working out.
  • Exercise HURTS!
  • We can’t make the commitment to stick to an exercise routine.
  • We don’t have time!

But they’re all just excuses.

Our first suggestion is change the language we use in our self talk…

Vinh calls it “Head Chatter”

How often do we use the words “can’t”, or “don’t”?

Demotivation is the main reason why most people quit exercise. An that relates to our our self talk.

It’s happened to me too, and the best way through is to find a friend to enjoy your workout with.

Have you noticed that when you’re enjoying a party that the time passes by so quickly?

Finding a training partner, a personal trainer, or a family member to workout with is a similar approach.

Healthy eating can be difficult.

Last week we talked about calories…

It’s important to carefully observe the nutritional facts on the food we purchase.

So when you buy food from the grocery store, read the labels and learn how to interpret the various components i.e carbohydrate, protein, fats, and fibre.

Take some time to learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal.

By now you’ve determined how much weight you want to lose or gain and over what period

Keeping a food log has been shown to motivate and it helps us stay on track.

Losing weight, gaining weight, or burning fat has two aspects; calorie consumption (or intake), and the calories we expend (or burn).

The physical activities we choose will contribute to the calorie burn side of the equation and these activities need to be logged too.

The difference between calorie intake and calories expended is what determines your degree of weight loss, gain, or fat burn.

Meal Plans

Let’s start by planning the types of food and recording them.

This will ensure that we are eating smaller meals and more frequently.

Keeping these records will help us understand our eating patterns and see how they affect our weight.

Here’s some Healthy LifeStyle Tips:

1.           Prepare meals in advance
2.          Eat about every three hours
3.          Do not eat until you get full
4.          Avoid processed foods and drinks

A strong mind creates a strong body. Always keep thinking positively, and keep a can do attitude.

Action Plan:
  1. Make copies of your plan and keep them in a folder.
  2. Take a “before”picture so that you can document your progress for yourself. 
  3. Set both short term and long term goals
  4. If you would like a meal planner please email to vinh@quantumcompass.com.au or artshinemealplanner@quantumcompass.com.au
What’s on next week
  • Food pyramid
  • Types of activities


Sources & Images are courtesy of :

Vinh Van Lam
the authorVinh Van Lam
Vinh Van Lam, co-founder of ArtSHINE, is a visionary art coach and entrepreneur with a passion for fostering creativity. With a diverse background in art and business, he brings a unique perspective to empower emerging artists, enabling them to thrive in the dynamic art industry through the innovative platform of ArtSHINE.

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