Оглавление
Monica Wright. Change your Body - Is your Body Acidic or Alkaline?
Disclaimer
Dedication
Foreword
Acknowledgements
Introduction
SECTION I - GET MOTIVATED. Chapter 1. Don’t Wait for a Second Chance
The Train Story
Chapter 2. Work Out Your Why
Monica’s Why
Matt’s Why
What Life is About
Chapter 3. It’s All About YOU and Your Self-image
Your Self-Image
How to Improve your Self-image
Chapter 4. You’re Only as Good as Your Attitude
Chapter 5. Setting Goals
When you set a goal, try to remember the following:
Our favourite affirmations and their locations at home and work are:
Thinking a Goal Through
Visualising Your Goals
Power of Visualisation
Spend a few moments right now visualising. Read the following steps, then close your eyes and let your body relax
Chapter 6. Discipline
Developing Willpower and Self-discipline
Shake It Off and Step Up
Try the following exercises to improve your discipline:
Chapter 7. Commitment
Two important conditions for commitment are:
Practising Commitment
When Commitment is Most Difficult
Shower Power
Chapter 8. Consistency and Creating Healthy Habits
Chapter 9. Overcoming Obstacles
The Giraffe Story
The Obstacle in Our Path
Emotional baggage may be things like:
At our fitness training centre, we hear excuses (obstacles) all the time, such as:
The Butterfly Story
SECTION 2 - BECOME EDUCATED. Chapter 10. Eat Yourself to Health
Chapter 11. Eat Green Stay LeanTM
So What’s the Deal?
So How Did this Happen?
What is Acid?
Acid Build Up in the Body - The Big 10 Causes
Symptoms of an Acidic Body. Mildly Acidic:
Moderate Acidic:
Advanced Acidic:
Symptoms of an Alkaline Body (the kind we strive for)
ACID AND ALKALINE LIST
17 Steps to Becoming More Alkaline. Step One – Food and Activity Diary
Step Two – De Stress
Step Three – Drink more Water (preferably filtered)
Step Four – Get on a Green Alkaline Supplement
Step Five – Choose to Move
Step Six – Have a Hot Bath, Sauna or Massage
Step Seven – Combat the Acid
Step Eight – Wash all Fruit and Vegetables
Step Nine – Start Juicing
Step Ten – Use Magnets
Step Eleven – Turn off Power Points when not in use
Step Twelve – Check your pH level
Step Thirteen – Reduce Drugs
Step Fourteen – Reduce Alcohol & Smoking
Step Fifteen – Take Marine Grade Coral Calcium
Step Sixteen - Laugh
Step Seventeen – Eat Green Stay Lean
Author - Herman Aihara
Author - Keiichi Morishita
Author - Sang Whang
Decide today to be Alkaline:
Chapter 12. Importance of Water
Below are the main reasons why people don’t drink enough water and some solutions:
About the Nikken PiMagTM Water Filter System
Benefits of the Nikken PiMagTM Water Filter:
Chapter 13. Supplements Make a Difference
Essential Nutrients
Verbatim Unabridged extracts..
Whole Food Supplements
Benefits of Taking a Whole Food Supplement
Working Out What Supplements You Need to Take:
Whole Food Supplements. Barley Grass Powder
Spirulina
Fruit and Herbal Juice
Other Amazing Supplements to Include. Marine Grade Coral Calcium
Siberian Ginseng
Fish Oil
Whey Protein Powder
A few ways of having your daily protein shake (you can have up to two shakes per day)
L-Glutamine Powder
Digestive Enzymes
Buy any good vegetarian-based enzyme supplement. Look for one that contains:
Thermogenics
Glucosamine (only needed if you have joint problems)
When to Take Your Supplements
Chapter 14. Eat Good Fats to Lose Fat
Saturated Fats
Trans Fats
Mono Unsaturated Fats
Polyunsaturated Fats
Importance of Fish
Coconut Oil – A good oil to include every day
We have outlined all your essential fat choices and the best way to eat them in the table below:
Follow these guidelines to include more essential fats in your diet:
Other Benefits of Essential Fats:
How Essential Fatty Acids Help in Weight Loss
Chapter 15. Power Up with Protein
Protein is important for the following reasons:
How Do We Get Protein?
We have outlined all your best protein choices and the best way to eat them in the table below:
How Much Protein Do You Need?
Here are some examples of what constitutes approximately 30 grams of protein:
Whey Protein Supplement
Listed below are some reasons why you should include whey protein in your diet:
Chapter 16. What Carbohydrates to Eat
Carbohydrates are grouped into two main categories:
How Too Much Carbohydrate Can Make You Fat
We have outlined all the best carbohydrate choices to have before 6:00 p.m. every day, as well as the ones you want to avoid at all times, if possible, in the table below:
Carbohydrates Do’s and Don’ts
NEVER EAT CARBOHYDRATES ON THEIR OWN, ALWAYS COMBINE CARBOHYDRATES WITH A PROTEIN OR ESSENTIAL FAT
Chapter 17. Foods and Habits that Stop You from Losing Weight
1. NOT Reading Food Labels
2. Eating Too Much Salt
3. Be Aware of Food Additives
4. Cow’s Milk
Try these alternatives to cow’s milk:
Great Sources of Calcium other than Milk
Calcium Inhibitors
6. Reduce Alcohol Intake
7. The Salt-Sugar Cycle
8. Portion Sizes
9. Wheat
10. Eating Certain Foods Before You Train
Chapter 18. Mood Foods and Special Occasions
Foods That Make You Feel Alert
Foods That Make You Feel Calm
More Good Mood Foods
Other Tips to Remember
Need to Drop 2 to 3 Kilograms for a Special Occasion?
Chapter 19. Move It to Lose It
Incidental Exercise
Walk or Bike to Work Instead of Drive
Exercise Before You Leave Your Bedroom
Use Commercials to Exercise
Lunchtimes
Don’t Stress about Parking
Take the Stairs Rather than the Lifts
Help with The Kids
Walk to the Shops for Groceries
Take Advantage of Airport Stopovers
What is the Best Exercise for a Toned, Fit Body?
Calories
Metabolism
Six Ways You Can Increase Your Metabolism
What Types of Exercise Training Should I Do?
Anaerobic Training
Aerobic Training
Anaerobic vs. Aerobic
Shocking the Body to Drop Fat
Resistance Training
Our Fusion Workout
How to do the Fusion Workout
Examples of a circuit in a Fusion workout may be:
How to Turn Your Current Workouts into a Fusion Workout
Other Feel Good Exercises to Include Every Day. Yoga
Rebounding
Our Workout Week
SECTION 3 - STAY DEDICATED. Chapter 20. Think Fit. LIFE IS A UNIVERSITY
Seven Stress Relievers You Can Start Today
1. Breathing Exercises
2. Meditation
3. Massage
4. Progressive Muscle Relaxation
5. Sex
6. Music
7. Yoga
The Law of Attraction
Create a Vision of What You Want Your Life to be Like
Here’s What to do Now
Important tip:
Chapter 21. Our 15 Health and Fitness Tips to Live by for the Body You Want
1.Drink two litres of filtered water every day
2.Exercise everyday for at least 40 minutes
3.Avoid sugar, white flour, carbonated drinks and trans fats
4.Get a good night’s sleep – at least eight hours every night
5.Consume 92 essential nutrients every day
6.Use natural products as often as possible to promote health
7.Maintain proper pH balance in the body
8.Cleansing the internal organs
9.Eat smaller meals more often
10.Never eat carbohydrates alone
11.Take 30 seconds to boost your energy every morning
12.Take ginger for better circulation and better looking legs!
13.Always take protein AFTER a workout
14.Positive mental attitude
15.Eat an alkaline food at every meal
Chapter 22. The 84 Day Body Challenge
Introducing our Action Manual
Chapter 23. Eat Yourself to Health – Eating Plan. 84 Day Body Challenge
Weeks One and Two. What is the 14 Day Food Challenge?
Weeks 3 through 12. What is the Eat Green Stay LeanTM Diet?
Breakfast Options
Lunch Options
Dinner Options
Throw out the Trash
FORBIDDEN FOODS replace with FAVOURITE FOODS
Sample of Our Eating Plan
On Arising
Breakfast/Early Lunch (20 minutes after the mix above OR, if working, three hours later)
Lunch/Early Dinner (before 5 p.m.)
Dinner (mainly protein with veggies or salad)
Snacks
Chapter 24. Move It to Lose It – Exercise Plan. 84-Day Body Challenge
Make sure you stretch at the end of every workout!
84 -Day Body Challenge – Exercise Plan
Final Note
Testimonials
References
