THE HEALTH & FITNESS QUEST
Is an adventurous expedition in pursuit of & to obtain your ultimate level of health and fitness.
THE HEALTH & FITNESS QUEST is your solution to the obstacles in your path holding you back from being all you can be. Whether it is an extra five, fifty, or hundred pounds, you are a yo-yo dieter, you lack the motivation for working out, or you lack self-love and acceptance. THE HEALTH & FITNESS QUEST goes beyond a diet program to a focus on a lifestyle transformation. Each month you will make small changes to incorporate healthy habits, and mindset shifts that when linked together will revolutionize your life, your health, and fitness level.
You will embark on a twelve month quest to a healthy lifestyle, this will be done in a concession of small steps implemented into your lifestyle monthly. It takes on the average 28 days to form a habit, the rationale behind THE HEALTH & FITNESS QUEST is you will form one habit at a time, thereby making permanent lifestyle changes. Over the next twelve months you will break unhealthy patterns, which have held you back, as you develop a healthier, fitter, active, and vibrant lifestyle.
An advantage with THE HEALTH & FITNESS QUEST is it is not a one size fits all program, whether you prefer low-calorie, low-carb, or a vegan diet, you will customize an eating plan to your needs, lifestyle and taste buds.
The different components of THE HEALTH & FITNESS QUEST when fused together will not only help you to loose weight, and maintain the loss, improve your health and fitness level, it will also boost your mood, confidence, energy, enable you to have a better night sleep, and improve your sex life.
By following THE HEALTH & FITNESS QUEST you will make permanent lifestyle changes. An effective way to achieve a shift in a habit is by adapting small modification to your behavior each month. Month one, you will replace unhealthy habits with healthy ones, in month two you will reaffirm the habits obtained in month one, as you introduce additional healthy habits. In month three you will reaffirm the healthy habits learned in month one and month two as you commence the third month’s healthy habits. The adaptation of positive habits and the discard of negative habits is difficult, the gradual adjustments to your routine diminish the feeling of being overwhelmed.You will repeat this pattern throughout THE HEALTH & FITNESS QUEST until the habits are established, the repetition of a habits eventually produce routines which are instinctive and automatic.
“We are what we repeatedly do. Excellence, then is not an act, but a habit.”
Will Durant, paraphrases Aristotle
COMMITMENT QUEST
Month one is your personal commitment month. Ready yourself for the marathon quest for health and fitness, picture yourself at the starting line of the race.
Enthusiasm fades, it will not carry you to the finish line. Instead, this month you will make the stone-cold decision to commit to and follow through with THE HEALTH & FITNESS QUEST.
You make commitments all the time, and you manage to keep them. You drop your clothes off at the dry cleaners, you follow-through with the commitment to pick them up. You may have other pressing tasks to do, but you would not permanently blow-off picking up your clothes. You jot the words ‘dry cleaners’ down on your ‘to do’ list, and it becomes part of your routine for the day. As you progress through THE HEALTH & FITNESS QUEST you will gain a new perspective on your self-worth, your health and fitness, then just like the dry cleaners, it will be become second nature to merge THE HEALTH & FITNESS QUEST into your daily ‘to do’ list.
This month you will make the mental resolve to commit to THE HEALTH & FITNESS QUEST. Lifestyle shifts are not easy, this is why you will take small gradual steps forward conjoined with your commitment, you will cross the finish line. Your reward will be a health, fitness, positive mental outlook, and you will forever break the yo-yo dieting syndrome.
By upholding your commitment to THE HEALTH & FITNESS QUEST you are demonstrating self-respect, building your self-esteem, and your confidence.
Your commitment has to be made with a realistic expectation, and a resolve to stay the course, even when you have setbacks. There will be rare occasions when you lapse back into your old habits, or when something unavoidable happens to cause you to deviate from your routine. You need to make the commitment NOW, that when you falter from your routine, you will not allow yourself to be sabotaged, instead you will immediately get back on track. Although small setbacks are inevitable, you need to take it seriously, and make a quick recovery. Failing to do so will result in feeling defeated, irresponsible, and it will destroy your own sense of commitment. Give yourself grace, and be kind to yourself, but do not rationalize or make excuses, instead push yourself to recommit. Your recommitment will give you a sense of satisfaction, success, and increased self-respect.
Bad habits reinforce bad habits, and good habits reinforce good habits.
THE H2O QUEST
Water will be your soul companion, starting this month.
Hydration is essential to good health and fitness. Water flushes waste products and toxins out of vital organs, energizes muscles, carriers nutrients to your cells, improves digestion, makes skin supple, maintains normal bowel functions, curbs hunger pains, suppresses appetite, flushes out fat, improves endocrine-gland function, alleviates water retention and provides a moist environment for your ear, nose and throat tissues.
Your primary source for hydration should be water, it is cost efficient, it is tapped into your home, and office, and has zero calories. However, water is not your only alternative, unless you enjoy the taste of the beverages you consume, it will not become a daily part of your routine. Other sources which can contribute to your daily fluid intake are fruits, vegetables, low-calorie flavored waters, juices, milk, beer, wine and even caffeinated low-calorie sodas, coffee and tea.
The amount of water you need for hydration depends on your climate, activity level, how much you perspire and your gender. We have all heard the ‘8 by 8’ rule, drink eight, 8 ounce glasses of water daily, which is 64 ounces (1.9 liters). According to The Institute of Medicine, the total recommended consumption of water from food and liquid is higher than the ‘8 by 8’ rule. The Institute of Medicine has determined the adequate intake (AI) for women is 91 ounces daily, (approximately 2.7 liters) of water. The Institute of Medicine determined the adequate intake (AI) for men is the consummation of 125 ounces of water (approximately 3.7 liters). Again, the total intake of water can come from a combination of beverages and foods.
When you are hydrated you will not be thirsty, and your urine will be light yellow to colorless, the stream will easily flow, and it will be odorless.
One note of caution do not chug a large amount of water at one time, this can damage your kidneys and/or drown your internal organs. Although the possibility of consuming too much water is small, the conquests are dire.
Although hydration is essential to a feeling of well-being, meeting your adequate intake (AI) of fluids can be a challenge. THE HEALTH & FITNESS QUEST will provide you with a chart to keep track of your intake of liquids, along with tips and recipes to help you reach your goal.
THE HEALTH & FITNESS QUEST ~ MONTH 1
You will have two challenges this month. One is to commit to THE HEALTH & FITNESS QUEST, and to daily meet the Institute of Health recommended adequate intake (AI) of water.
CHALLENGE 1 ~ COMMITMENT QUEST
You will commit to follow through with THE HEALTH & FITNESS QUEST. This month is crucial because your commitment is the foundation for your quest.
You should be enthusiastic about THE HEALTH & FITNESS QUEST. However, as I stated earlier, enthusiasm will not carry you across the finish line, therefore you must make an INTENTIONAL decision to commit and follow-through with your commitment.
Tell your friends, family and co-workers that you have committed to THE HEALTH & FITNESS QUEST, this public declaration will help you honor your commitment to a healthier lifestyle.
CHALLENGE 2 ~ H2O QUEST
You will daily consume the Institute of Medicine recommended adequate intake (AI) of water. You will be provided with a water chart, each time you drink a glass of water put a check on the chart. This will ensure you meet your daily water intake.
You will embark on a twelve month quest to a healthy lifestyle, this will be done in a concession of small steps implemented into your lifestyle monthly. It takes on the average 28 days to form a habit, the rationale behind THE HEALTH & FITNESS QUEST is you will form one habit at a time, thereby making permanent lifestyle changes. Over the next twelve months you will break unhealthy patterns, which have held you back, as you develop a healthier, fitter, active, and vibrant lifestyle.
An advantage with THE HEALTH & FITNESS QUEST is it is not a one size fits all program, whether you prefer low-calorie, low-carb, or a vegan diet, you will customize an eating plan to your needs, lifestyle and taste buds.
The different components of THE HEALTH & FITNESS QUEST when fused together will not only help you to loose weight, and maintain the loss, improve your health and fitness level, it will also boost your mood, confidence, energy, enable you to have a better night sleep, and improve your sex life.
By following THE HEALTH & FITNESS QUEST you will make permanent lifestyle changes. An effective way to achieve a shift in a habit is by adapting small modification to your behavior each month. Month one, you will replace unhealthy habits with healthy ones, in month two you will reaffirm the habits obtained in month one, as you introduce additional healthy habits. In month three you will reaffirm the healthy habits learned in month one and month two as you commence the third month’s healthy habits. The adaptation of positive habits and the discard of negative habits is difficult, the gradual adjustments to your routine diminish the feeling of being overwhelmed.You will repeat this pattern throughout THE HEALTH & FITNESS QUEST until the habits are established, the repetition of a habits eventually produce routines which are instinctive and automatic.
“We are what we repeatedly do. Excellence, then is not an act, but a habit.”
Will Durant, paraphrases Aristotle
COMMITMENT QUEST
Month one is your personal commitment month. Ready yourself for the marathon quest for health and fitness, picture yourself at the starting line of the race.
Enthusiasm fades, it will not carry you to the finish line. Instead, this month you will make the stone-cold decision to commit to and follow through with THE HEALTH & FITNESS QUEST.
You make commitments all the time, and you manage to keep them. You drop your clothes off at the dry cleaners, you follow-through with the commitment to pick them up. You may have other pressing tasks to do, but you would not permanently blow-off picking up your clothes. You jot the words ‘dry cleaners’ down on your ‘to do’ list, and it becomes part of your routine for the day. As you progress through THE HEALTH & FITNESS QUEST you will gain a new perspective on your self-worth, your health and fitness, then just like the dry cleaners, it will be become second nature to merge THE HEALTH & FITNESS QUEST into your daily ‘to do’ list.
This month you will make the mental resolve to commit to THE HEALTH & FITNESS QUEST. Lifestyle shifts are not easy, this is why you will take small gradual steps forward conjoined with your commitment, you will cross the finish line. Your reward will be a health, fitness, positive mental outlook, and you will forever break the yo-yo dieting syndrome.
By upholding your commitment to THE HEALTH & FITNESS QUEST you are demonstrating self-respect, building your self-esteem, and your confidence.
Your commitment has to be made with a realistic expectation, and a resolve to stay the course, even when you have setbacks. There will be rare occasions when you lapse back into your old habits, or when something unavoidable happens to cause you to deviate from your routine. You need to make the commitment NOW, that when you falter from your routine, you will not allow yourself to be sabotaged, instead you will immediately get back on track. Although small setbacks are inevitable, you need to take it seriously, and make a quick recovery. Failing to do so will result in feeling defeated, irresponsible, and it will destroy your own sense of commitment. Give yourself grace, and be kind to yourself, but do not rationalize or make excuses, instead push yourself to recommit. Your recommitment will give you a sense of satisfaction, success, and increased self-respect.
Bad habits reinforce bad habits, and good habits reinforce good habits.
THE H2O QUEST
Water will be your soul companion, starting this month.
Hydration is essential to good health and fitness. Water flushes waste products and toxins out of vital organs, energizes muscles, carriers nutrients to your cells, improves digestion, makes skin supple, maintains normal bowel functions, curbs hunger pains, suppresses appetite, flushes out fat, improves endocrine-gland function, alleviates water retention and provides a moist environment for your ear, nose and throat tissues.
Your primary source for hydration should be water, it is cost efficient, it is tapped into your home, and office, and has zero calories. However, water is not your only alternative, unless you enjoy the taste of the beverages you consume, it will not become a daily part of your routine. Other sources which can contribute to your daily fluid intake are fruits, vegetables, low-calorie flavored waters, juices, milk, beer, wine and even caffeinated low-calorie sodas, coffee and tea.
The amount of water you need for hydration depends on your climate, activity level, how much you perspire and your gender. We have all heard the ‘8 by 8’ rule, drink eight, 8 ounce glasses of water daily, which is 64 ounces (1.9 liters). According to The Institute of Medicine, the total recommended consumption of water from food and liquid is higher than the ‘8 by 8’ rule. The Institute of Medicine has determined the adequate intake (AI) for women is 91 ounces daily, (approximately 2.7 liters) of water. The Institute of Medicine determined the adequate intake (AI) for men is the consummation of 125 ounces of water (approximately 3.7 liters). Again, the total intake of water can come from a combination of beverages and foods.
When you are hydrated you will not be thirsty, and your urine will be light yellow to colorless, the stream will easily flow, and it will be odorless.
One note of caution do not chug a large amount of water at one time, this can damage your kidneys and/or drown your internal organs. Although the possibility of consuming too much water is small, the conquests are dire.
Although hydration is essential to a feeling of well-being, meeting your adequate intake (AI) of fluids can be a challenge. THE HEALTH & FITNESS QUEST will provide you with a chart to keep track of your intake of liquids, along with tips and recipes to help you reach your goal.
THE HEALTH & FITNESS QUEST ~ MONTH 1
You will have two challenges this month. One is to commit to THE HEALTH & FITNESS QUEST, and to daily meet the Institute of Health recommended adequate intake (AI) of water.
CHALLENGE 1 ~ COMMITMENT QUEST
You will commit to follow through with THE HEALTH & FITNESS QUEST. This month is crucial because your commitment is the foundation for your quest.
You should be enthusiastic about THE HEALTH & FITNESS QUEST. However, as I stated earlier, enthusiasm will not carry you across the finish line, therefore you must make an INTENTIONAL decision to commit and follow-through with your commitment.
Tell your friends, family and co-workers that you have committed to THE HEALTH & FITNESS QUEST, this public declaration will help you honor your commitment to a healthier lifestyle.
CHALLENGE 2 ~ H2O QUEST
You will daily consume the Institute of Medicine recommended adequate intake (AI) of water. You will be provided with a water chart, each time you drink a glass of water put a check on the chart. This will ensure you meet your daily water intake.
