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Celebrate Every Success

1/1/2021

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Celebrate Every Win

Say goodbye to every pound lost

WAVE GOODBYE TO EVERY POUND LOST
We must celebrate every success, no matter how small, because although our destination is important (reaching our target weight for instance), we wouldn't reach our destination without the small successes along our journey - so we celebrate every single pound lost, because when we acknowledge losing it as a success we reinforce our strength and resolve to continue on until the end.

OK, I'VE LOST A POUND OF UNWANTED WEIGHT THIS WEEK, HOW BEST TO CELEBRATE 
When we say celebrate, we don't mean rush out and treat yourself to a fat-creating Mars Bar. Simply acknowledging your success is enough to motivate not only yourself but others too.

Every time you lose a pound in weight, share one of the buttons below on your Social Media Site. Facebook wall, Pinterest Boards, or on Twitter.  Simply hover over the button your want to use to mark another milestone on your journey towards your ideal weight, and select the social media site you wish to share your success on.
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START THE FITNESS TEST

1/1/2021

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Start The Fitness Test

If we are to plan our journey towards a fitter, healthier self, we first need to assess our current level of fitness - The fitness test provides us with a starting point..

The Couch Potato Challenge fitness test will provide a quick and effective way to check your personal  fitness levels and of course, we’ll then have some measurements by which to compare our future selves too.

Perform each fitness test and record your score.  When you're ready to begin, choose a test from those listed below.  For convenience, maybe start with test number one (Cardiovascular Fitness Test) and work your way through them in the order listed.  You could also choose to perform one test per day, at the same time of day.

​COUCH POTATO CHALLENGE - FITNESS TEST
There are 7 tests in total.  Perform them in any order you wish, and over as many days as it takes.

You should leave enough time between performing each test to allow your body to recover properly from the previous test. ​

1 - Cardiovascular Fitness Test​

2 - Upper Body Strength Test

3 - Leg Strength & Endurance Test

4 - Abdominal Strength Test

5 - Core Strength Test

6 - Shoulder Flexibility Test

7 - Waist to Hip Ratio Body-Fat Test

8 - Body Mass Index Test

​9 - 
Resting Heart Rate Test
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8 - Body Mass Index Test

1/1/2021

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8 - Body Mass Index Test

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Accountability

1/1/2021

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Accountability

Before we start on our journey... The Importance Of Accountability In Weight Loss

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Almost right out of the womb, we are taught the role of consequences.  The baby learns at a very young age, if I direct my hand in a certain way, the mobile will move.  As we move through the toddler stages, the role of consequences become a central part of our life.  

​The 3 year old is told, if you behave, you will get a trip to the toy store.  As a central part of our learning and action, we learn by action vs. consequence.  If you study hard, you'll get an A on an exam. ​
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How does this all relate to accountability and weight loss?  Accountability is very similar to consequence.  Just like you have to answer to your Boss, Teacher, or a parent, or even your friends to get the desired outcome, accountability in weight loss works the same way.  If you have to answer to someone, you'll take the appropriate action, the right choices to help you lose weight. 
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Accountability is one of the most important factors in losing weight, or changing any behavior. When you have to report to someone else, when you feel a level of pressure, it tends to change how you think and act.

Different Kinds Of Accountability

The simple act of writing down everything you eat is a powerful form of accountability.  Being in an active group where everyone can follow your progress can also be an added lever.  You'll find that logging alone is quite effective.  You need to take this seriously- every day, consistency is key.

In weight loss as with many things in life, each step isn't all that difficult, but consistently doing it every day is, and we repeat, consistency is key. 
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The Role of Peer and Group Support In Weight Loss Accountability

When you are ready to begin to lose weight in earnest, group and peer support are the most highly proven methods for success.  It is one thing to learn how to lose weight and eat more healthy, it is another thing to put this into practice on a consistent basis.

Friends and family are of limited use because there is only so much burden they can bear.  Getting the support of a group of friends each day can make the critical difference.  

Self-monitoring is the other method, backed by volumes of research, that is highly correlated with weight loss success.  You keep a log of your food, exercise, goals and thoughts.  When you do this each day it keeps you accountable to yourself, and brings this aspect of your life to the top of your mental agenda.  

​When you are writing each day, you are thinking about the things you write about.  This begins to change how you think and facilitates better decision making.  When you make better decisions, and have a broad support network, you are very likely to lose weight for the long term.  When you do both these things, the odds of success increase dramatically. 
10 Ways to Stay Accountable for Weight Loss​
​​​Here are some little tricks and tools that can help you maintain accountability to the one person who really matters — you!

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​​Tasks to perform

1.  Read the eBook to better understand these acts of accountability.

2.  When you use any of these forms of accountability,  you're saying to the world, I'm taking responsibility for reaching my goals. Hover over the accountability acts you're going to use to see your social media sharing option.
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3.  After clicking on the images below, hover over the image that appears,  3 social media buttons will appear in the top left hand corner of the image, simply select which of these 3 social media sites you wish to make yourself accountable on.
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Healthy BMI

1/1/2021

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Healthy BMI

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5 - Core Strength Test

1/1/2021

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5 - Core Strength Test

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A pledge is a promise one makes to oneself

1/1/2021

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​A pledge is a promise to ourselves...​

Simply download the pledge and print it out...​This is one of simplest challenges, yet an important one.
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Knowing you want to lose weight, or get in shape is one thing, actually getting off our behinds and doing something about it is another.  Downloading the Pledge, printing it out and writing down our promises to ourselves, is a very solid start.Task1. Download and print out the Pledge Certificate template.  
2. Grab the eBook below to get some ideas for your own pledge.  

​"Display your personal pledge somewhere you'll see it everyday on your journey."
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​​Pledge eBook

​​Download the Pledge eBook to get some ideas for creating your own personal Couch Potato pledge.
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3 - Leg Strength & Endurance Test

1/1/2021

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​3 - Leg Strength & Endurance Test

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What Now!

  1. Record your score.
  2. Hover over the ''I completed this challenge button' and share it on your Facebook Wall.
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What are your goals?

1/1/2021

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​​Before we start on our journey... 

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​We need to know where we're going...

​​We do this by setting goals we want to achieve.  This is all well and good however if we keep these goals to ourselves it's all to easy to let them slip, so we'll be making ourselves accountable to our peers.

Peer pressure can be a great motivator.  So before we even start thinking about taking our first step on our journey towards reaching our goals, we must announce our intentions to those around us and what better way than on our social media sites.​Sharing Your Goals​If any of the goals below resonate with you, hover over their image, and three social media icons will appear.  Click on any/all of the social media channels you wish to share your goals on.
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More goals...

Many of these fitness goals are very difficult, so you can scale them to your fitness level. 

​I personally have several of these goals set sequentially so that as I achieve one, I have another to strive for.  I hope you give one, or more a try this year:

 “I want to lose X pounds this year” - In my opinion, weight loss goals are surprisingly ineffective for sustaining exercise motivation over the long run.

Instead consider performance goals, which may help you stay more motivated to exercise not just this year, but for the rest of your life.

Getting leaner and stronger is a byproduct of achieving these performance goals.

Creating performance goals also helps shift the focus from the outcome to the process. You approach exercise as a skill that you develop over time.  Working out for the sake of working out gets boring for everyone.
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That’s why I created these extra goals that are based on improving your performance to help you stay more motivated whilst on your journey for weight loss or getting in the best shape ever.
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6 - Shoulder Flexibility Test

1/1/2021

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6 - Shoulder Flexibility Test

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23. Turn up your metabolism

1/1/2021

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Turn up your metabolism
How fast your body burns calories depends on a lot of things, including genetics, your sex, and your age.

Resistance training is one of the best things you can do to reverse the inevitable age-related slowdown—and if you've been following our program from Day 1, then you're already heading in the right direction—but there are also smaller habits you can adopt to fan your metabolism's flames, from adding an extra ingredient to your smoothie to watching a funny YouTube video.  Download our eBook below by hitting that big red button, and try to incorporate as many metabolism boosting habits as you can.
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How to Boost Your Metabolism Right Now

Download this free eBook now

Incorporate as many of these small habits into your daily life as you possible can to boost your metabolism now.

Share Your Committment

Which habits are you going to foster today. Hover over the images below and share with your friends the life-changing habits you intend to take up today.
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Brew a cup of coffee
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Take a laugh break
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Add seafood to your salad
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Add whey protein to your smoothie
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Need more caffeine? Swap in green tea
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Add some heat to your meal
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Stand up when your phone rings
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Drink before you eat
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Snack on yogurt
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Eat a mini meal
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Pick organic produce
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Don't stop yourself from fidgeting
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Take one bite at a time
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Switch off your phone

​Instant Metabolism Boosting

Download the workout sheet to go with the Instant Metabolism Boosting Video

1. Print out the workout sheet
2. Watch the video
3. Record your Results

​The workout sheet is a WIP and will be available soon

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9 - Resting Heart Rate Test

1/1/2021

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9 - Resting Heart Rate Test

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Welcome To The Couch Potato Challenge

1/1/2021

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Welcome to the Couch Potato Challenge

​What is it?

I created the Couch Potato Challenge because I'm sick and tired of starting a new weight loss plan, only to lose interest or run out of steam before the end of the first month.

The Couch Potato Challenge is a ONE MONTH campaign designed to kick-start your weight loss/get in shape plans.  Look at it like a warm-up for the main event.  Imagine you've finally convinced yourself to take up Boxercise to aid weight loss, or to simply get in better shape.

Wouldn't it make sense to give yourself the best start by first taking a month to prepare your body and mind for the task ahead.  That is where the Couch Potato Challenge comes in - Take the challenge, and in one month your mind and body will be ready to start that Boxercise class. And because you're better prepared for it, you're more likely to stick with it, and to reach your ultimate goal.

What's Involved

No Gym
The Couch Potato Challenge will enable you to work out from the comfort of your own home in a way that is fun and doable (no set times, no hard limits). When you're ready to start working out at a Gym or Exercise Club, you'll at least know your body is prepared for the challenge.

No Exercise Classes
Seriously, if you want to get in shape and you haven't worked out in a while (or ever) then joining an exercise club and working out for 30 minutes to an hour at a time, is only going to end in tears.  Take the Couch Potato Challenge, and prepare your body before hand. 

No Fee's (Ever!)
Yep! It's free.  No hidden costs either.  

It's Fun
I have designed the Couch Potato Challenge to be fun and sociable, nobody wants to follow a plan that is strict and if I dare say it 'boring'.

It's Convenient 
Let's talk about convenience for a minute.  The Couch Potato Challenge includes pre-challenge, challenges.  These should be tackled first because they provide the foundations upon which all other challenges are based.  The remaining 30 or so challenges can be tackled in any order you want, and whenever you want.

There is no 'arriving late to the party' here.  You don't have to be in it from the beginning to join in either.  

No Fee's
Did I mention it was Free to take The Couch Potato Challenge?  I did! oh good....
Take The Couch Potato Challenge
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7 - Waist to Hip Ratio Body-Fat Test

1/1/2021

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7 - Waist to Hip Ratio Body-Fat Test

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4 - Abdominal Strength Test

1/1/2021

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4 - Abdominal Strength Test

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30. The Last Challenge: Get Inspired!

1/1/2021

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The Last Challenge

You final challenge is to become Inspired by the work you've done already, and continue on your journey to reaching your weight loss or getting in your best shape ever! Goals.

Enjoy​ Challenge 30. Inspiration and Weight Loss Secrets

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Download your free eBook and enjoy the secrets weight loss tips shared by some of our Couch Potato friends.

Grab your free eBook

Find inspirations within the eBook for your own journey.  oh and please feel free to drop us a line with your own tips - you never know, we might include them in future updates.
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11. Toss these low-fat foods

1/1/2021

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Toss these low-fat foods
Hate to break it to you, but it's time for another fridge and pantry clean-out.  

Look for anything labeled "low fat," "fat free," or "reduced fat."  While these labels are fine for dairy products like milk, you shouldn't automatically assume other types of foods are any better for your diet than the full-fat versions.

​Why? All too often, companies use more sugar, salt, and additives to make them taste good.  The result is foods that are lower in fat, sure, but more sugary and sometimes even more caloric.  So search your cupboards for these nine foods, and replace them with our expert-approved picks. 
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Toss these low fat foods

Toss these low fat foods

Download and check out another food clean out. These 9 foods could be ruining your weight loss chances.

If you find any of these items in your fridge or pantry, share their respective images below on your Facebook wall - and be accountable!
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Cooked Eggs
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Low Fat Ice Cream
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Careful of Low-Fat
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Low Fat Salad
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Lowfat-Granola
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Low Fat Muffins
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Low Fat Yogurt
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Low Fat Peanut Butter
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Low Fat Potato Chips
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Turkey Bacon
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Motivate Me

1/1/2021

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The Motivation To Lose Weight
​

We all know diets work.  Every book, article, regimen, fitness plan, you name it, works as long as you actually do it.  Getting the motivation to follow through is arguably the most important part of losing weight.  The information will always be there, but the motivation....that's the elusive piece of the puzzle, the thing that everyone wants and few of us have.  How do you get the motivation to get started, stay on track, and most importantly, to reach your ultimate goal?

How To Get To The Core Of Weight Loss Motivation

What is motivation?

"the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated." 

So let's pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss.

Action Toward a Desired Goal:

Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is 'what is your goal?'

If your goal is weight loss, the challenge here is that it's usually not sufficient to just come up with a number.  20 pounds or 30 pounds isn't going to cut it.  You've known that for perhaps years, and telling yourself "I need to lose 20 pounds" over and over again hasn't gotten the job done.  Just having a number in mind is not provocative enough of a goal.

So consider: the better question to ask is, "Why do you really want to lose weight"?  At first glance, this may sound like an obvious question, but if you're struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer.

Why are you looking to lose weight?
  • To feel more confident to start dating again?
  • To get into your favorite pair of jeans?
  • To feel sexy for your husband or wife?
  • To look good at your upcoming high school reunion?
  • Because the doctor told you you're pre-diabetic but that there is still a chance to turn it around?
  • Because you're sick and tired of feeling sick and tired?

You have to become crystal clear on your "Why".  This is the first step in establishing a goal. 

Now let's look at the first half of that equation, the part about 'taking action'.  When you get clear and write it down, how motivated to take action are you?  Do you feel your emotions stirring?  Are you feeling the pull to get off the couch?  Are you feeling the readiness to break your bad habits and make changes to your diet?

If you're not, then you probably need to do some more work on your "Why", because your "Why" is the foundation of your motivation.

Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their friends while being heavy).

The trick is to find out which one- "Towards Pleasure" or "Away From Pain"- is more compelling to you in terms of your weight loss, and to focus on that. 

rite down all the reasons that cause you to begin to stir and want to take action.  This is just for you, so be bold and write everything down, even if it's very personal.  This is a very important step that cannot be overlooked.


That Which Gives Purpose

Building on your "Why", what is your deeper purpose behind losing weight?  How will your life be better if you lose the weight? 

Create a compelling picture for yourself that is rich in detail of how your life will be better.
  • What will you be doing?
  • Who will you be doing it with?
  • Where will you be?
  • Will the motivation to exercise come naturally?
  • How will you feel when you're there?
  • What clothes will you be wearing- or not wearing ; ) ?

In case you didn't notice, all of the above examples were written in "Towards Pleasure" language.  But maybe you'll find that doesn't work so well for you- maybe it doesn't quite give you a sense of purpose.

If not, how about if you change the wording around a bit?  Remember, some people are more motivated "Away From Pain".  If this is you, you'll be more stirred by this question: "So if you don't lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?"

Similarly, you may want to create a compelling negative picture for yourself.

If you don't lose the weight, what are you going to miss out on?

What opportunities will you lose out on?  Maybe the ability to enjoy healthy time with your family late into your life?  Or maybe it'll mean you continue to go out to go to restaurants and take vacations by yourself.

How will your health deteriorate if you don't lose weight?

What does the hospital room look like where you'll have to go for dialysis treatments?

So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don't.  Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much closer to taking the necessary action.

Remember, that while uncovering your "Why" and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it's very easy to lose our focus.  At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your "Why" and your deeper purpose again and again every day.

Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror.  Every morning and every night remind yourself why you really want to lose weight.  Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don't.

This is not the only step on the journey, of course, but it is an important one that you have to master early on.  Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn't cause you to abandon your weight loss efforts or turn to food for emotional comfort.

Some Simple Eating Adjustments That Will Boost Your Motivation

One very important thing we have observed over the years is the difficulty people have sticking to plans where they have to track every detail of their eating.  Or where they have to stick to a very strict nutritional regimen that some nutritional guru has convincingly laid out for them.  The problem isn't that these plans work.  They often work incredibly well.  The issue arises when one inevitably falls off track.

Often what happens when people fall off track, is that they either beat themselves up or they just say "screw it" and accelerate their downward spiral.  The issue here is simply one of "expectation."  Their plan is expecting too much of them.  If this pattern sounds familiar, the Couch Potato Challenge is ideal for you.
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24. Work those good bacteria

1/1/2021

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Work those good bacteria
Your digestive tract contains about 1,000 species of bacteria.  Why should you care?  It turns out that having a healthy balance of those bugs can help you lose weight and bust cravings for fattening foods.

​So today, do a gut check:  learn about the belly-healthy foods you should be eating and why. 
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I've got a gut feeling about this!

​Consider this:  Right now, as you're sitting there, there's a battle raging in your belly.

Some 1,000 species of bacteria are duking it out, trying to establish dominance.  Why should you care?

Because whether the good bacteria in your gut or the bad triumph doesn't just decide how well you digest your dinner, respond to allergens and fend off diseases—it also helps determine how much weight you're likely to gain.  Or lose.

Simply put, if you get the microbiome— that collection of bacteria inside you —healthy, you will lose weight,

It's less about eating a certain percentage of carbohydrates, protein and fat than about correcting the overgrowth of unhealthy bacteria, which is making you crave the wrong foods, triggering inflammation.

A flurry of ground-breaking findings are helping to connect the dots about how our gut bacteria may shape our, well, shape.  In a study in the British Journal of Nutrition, obese women who took a probiotic supplement (of the bacteria Lactobacillus rhamnosus) lost twice as much weight and fat over about six months— and were better at keeping it off —as those who took a placebo.

Probiotics may have helped by controlling the women's appetites, which seem to have waned as their microbiomes changed.

Unhealthy gut bacteria also produce food cravings:   A study published in BioEssays suggests that some microbes may drive us to eat doughnuts or another tempting treat.  These gut bugs send chemical messages to the brain that sway our appetite and mood—perhaps making us feel anxious until we gobble a square of dark chocolate or a T-bone steak.

Fortunately, we can begin to take control by feeding our microbiome the right foods.

What we eat dictates the kind of bacteria we grow in our gut garden.

This is big news: There are trillions of microbes in your belly that will—if you feed them well—help you fight flab and win.

​Work those good bacteria - Slim Down With the Good Bacteria in Your Gut

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eBook version of whats being said here

Simply download and keep for future reference.  We'll also expand upon the article at a later date.

Gut Check #1: Get Your Two P's

Basically, it all begins with probiotics and prebiotics, components of food believed to play an important role in improving gut health.  Probiotics are a type of good bacteria, similar to the ones that already reside in your gut.  Ingesting these organisms aids digestion and helps change and repopulate intestinal bacteria to balance what doctors refer to as "gut flora.  Prebiotics are plant-fibre compounds, also found in food, that pass undigested through the upper part of the gastrointestinal tract and help stimulate the growth of good bacteria.  When pre- and probiotics are combined, they become an intestinal power couple (or, in blunter terms, they kick nutritional butt).

Gut Check #2: Go Live

Fermented foods deliver probiotics directly to the gut.  A cup of yogurt a day?  It's a nice start.  Look for products that say "live and active cultures" on the label, and be careful when it comes to fruit-infused flavours:  Some are loaded with sugar, which can feed bad bugs, so be sure to check the ingredients and aim for fewer than 15 grams per serving.  For even more probiotics, try Greek yogurt or kefir, a tangy dairy drink that's packed with good bugs.  A 2011 Harvard study found that yogurt was more strongly linked to weight loss than any other health food.  In fact, people who ate an extra serving a day lost nearly a pound every four years.

Gut check #3: Down Some Fibre

It does more than fill you up:  Research shows that foods that are high in fibre help promote the growth of friendly bacteria.  Case in point: In a University of Illinois study, people who ate high-fibre snack bars experienced a growth of anti-inflammatory bacteria in their bellies.

Gut check #4: Mix Up Your Menu

Eat an assortment of foods to encourage a more varied metropolis in your belly.  Recent studies suggest that the intestines of lean people look more like bustling cities than sleepy towns. (Translation: They're densely populated and diverse.)

One study showed that individuals who had a 
healthy weight, body mass index, waist circumference and blood sugar level were more apt to have high levels of three different types of bacteria—Firmicutes, Bifidobacteria and Clostridium leptum.  What's more, in a pair of French studies, people with diverse gut microbiomes were less likely to be obese or at risk of diabetes.

​Plus, their intestinal ecosystems were home to fewer pro-inflammatory bacteria.  It's easy to change up your meals:  If you had salad with grilled chicken yesterday, for example, go with a fish taco or a tofu stir-fry today.

Gut check #5: Skip Bad-News Foods

What you don't eat is every bit as crucial as what you do add to your diet.  Keep your gut flora fit by cutting back on these offenders.

Refined carbs
Fatty and sugary foods not only tend to lack fibre—which is ideal food for the microbiome—but can also cause bad bacteria to thrive.  And let's face it:  If you're pounding that bag of potato chips, chances are you're not munching on celery sticks, blueberries and other gut-friendly eats.

Animal protein
A diet heavy in fat and protein (such as meat and cheese) feeds a type of bacteria, Bilophilia, that has been linked to inflammation. Lawrence David, PhD, assistant professor at Duke University's Institute for Genome Sciences and Policy, saw the levels of this bacteria shoot up in study participants scarfing ribs and brisket, but not in those eating squash and lentils.  Limit red meat to once a week. It's smart for your heart—and hips!
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1. Welcome

1/1/2021

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Are You Fit Enough To Workout

1/1/2021

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Are You Fit Enough To Workout

Safety First!
​An important component in any weight loss plan is regular physical activity.  It should be fun, healthy and above all safe, and if you want to lose weight, you might have to become more active than you already are.
 
Being more active is perfectly safe for most people, however, some people should check with their doctor before they start becoming much more physically active than they are already. ​
Common sense is your best guide when you answer these questions,
so please read the questions carefully and answer each one honestly.
Answer the following questions: If you can honestly answer NO to these questions, scroll to the bottom of the page and click on the 'You Can begin Your Fitness test' link. 
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  • Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
  • Do you feel pain in your chest when you do physical activity?
  • In the past month, have you had chest pain when you were not doing physical activity?
  • Do you lose your balance because of dizziness or do you ever lose consciousness?
  • Do you have a bone or joint problem (for example, back, knee or hip) that could possibly be made worse by a marked change in your physical activity?
  • Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
  • Do you know of any other reason why you should not do physical activity?

If you answer YES to one or more of these questions...Talk with your doctor BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal.

Tell your doctor about which questions you answered YES too.

If you answered NO honestly to all questions, you can be reasonably sure that you can start becoming much more physically active - begin slowly and build up gradually - this is the safest and easiest way to go and you can safely take part in a fitness appraisal - this is an excellent way to determine your basic fitness so that you can plan the best way for you to exercise and live actively. 

DELAY BECOMING MUCH MORE ACTIVE
If you are not feeling well because of a temporary illness such as a cold or a fever - wait until you feel better.  Or if you are or may be pregnant - talk to your doctor before you start becoming more active.

PLEASE NOTE:
If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional.  Ask whether you should change your physical activity plan.
​
​If you answered NO to the questions asked above - You Can Begin Your Fitness Test
You Can Begin Your Fitness Test
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Welcome to the Pre-Challenge, Challenge

1/1/2021

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Complete these challenges before starting the Couch Potato Challenges...

Losing weight and getting in your best shape ever, is a journey.  And before you undertake any life journey, you must first prepare yourself for that journey.  

​Consider these 4 simple 
Pre-Challenge, Challenges, as your preparation for the journey ahead of you.  
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Accountability

Our first  Pre-Challenge, Challenge is Accountability.  
This is an important step because it's announcing to the world our intentions.  It's saying, "Hey World" I'm starting my journey.  ​

Click on the image opposite to take the Accountability challenge.
Click > Take the Accountability Challenge

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Goals

Goals is another important step.  What good is any journey without knowing our actual destination.

The Goals challenge, simply assigns a destination for our journey - for some, the goal would be to lose weight, for others, a goal could be to drop a dress size, or to feel healthier and fitter.
Click > What are your Goals?

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The Pledge

The Pledge,  this is simply a promise to ourselves.  Its us, stamping our feet, screaming no more yo-yo dieting, no more sitting on the couch wolfing down another bag of whatever!

This is a simple yet important challenge. Simply click on the image opposite to download your blank 'Pledge' template and write down your pledge to yourself.
Create > Your Pledge

Are YOU fit enough to workout!

This final pre-challenge, challenge is perhaps the most important as it helps us determine whether or not we're ready to start working out.
Click > Take the Are You Fit Enough Challenge
​Once you've completed the four  Pre-Challenge, Challenge it's time for the main event. Simply click on the button below, and tackle the 30+ challenges in any order you wish (spread those workouts out so as not to overwork any particular muscle group.
Click > Finished the four challenges above, time for the real thing
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18. Sculpt your butt, legs, and core

1/1/2021

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Complete the workout

Sculpt your butt, legs and core with this great workout.
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30. Get Inspired!

1/1/2021

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In a statement that will surprise zero people:  Losing weight is tough.  And sometimes starting is the hardest, no matter if you’re looking to lose only 5 to 10 pounds, or if you’re embarking on the first five pounds in a 50-pound journey.

We’ve got happy news for all you would-be losers:  Shedding just five percent of your body weight does a lot.  It’s enough to decrease total body fat, visceral fat (the dangerous kind that hugs your organs), and liver fat.  Plus, that small tip of the scale can also lower your blood pressure and improve your insulin sensitivity.

All together this can also mean a lower risk of type 2 diabetes.

Results show that you get a large ‘bang for your buck’ with a five percent weight loss.  But an additional 10 to 15 percent weight loss continues to cause even more improvements in measures like blood lipids and blood pressure.

So for those times you might be frustrated (maybe you’re down four pounds instead of the 40 pounds you were hoping for), remember this:  Meaningful change takes time.  Be sure to keep your non-scale victories in sight, and consider all the ways your small improvements have already done your body good.  Here, five more reasons to be proud of every pound lost.
 
​Remind yourself every day why you're losing weight—whether it's to improve your health, boost your energy, or simply feel better in your own skin—and that if you stick with the habits you've adopted this month, then you'll reach your goal
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Click the button to download your free eBook, Get Inspired!

Download & Get Inspired

This eBook can be downloaded and read on just about any modern computer devise, computers, tablets, even smart-phones.

​You're welcome!
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2 - Upper Body Strength Test

1/1/2021

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2 - Upper Body Strength Test

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