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    Activity ideas

    Have fun - if you don't enjoy cycling but try to force yourself on to an exercise bike because it's convenient, you're more likely to give up.

    If you've ever wanted to try tap dancing or ballroom dancing, now could be a great time to learn! Remember to consult your doctor before you start a new exercise programme.

    * Look beyond the local aerobics class. Try out different sports or activities until you find something you really like.

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    Suggested Activities

    • Crawling

      This exercise will strengthen the muscles of the torso.

    • Side Lying Lifts

      This exercise is great for strengthening the muscles of the torso and spinal stability.

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  • Tuesday 03 August

    Try these quick tips to cut down on the fat in your diet:

    Spice it up: Low-fat eating shouldn't be dull and boring. Fat, sugar and salt may taste good, but there are other (more healthy) ways to make food delicious. Try to experience a new spice or herb every week. Herbs, spices, flavored vinegars, and salsas are great ways to add taste without fat. Keep packs of hot sauce or flavored vinegars in your bag or desk, so you'll always have them handy.

    view your full meal plan
  •  

    Recipe of the day

    Chinese Style Pork with Plum and Ginger

    293 Calories | 8 g fat

    more recipes

  • Estimating your target heart rate

    Please tell us how old you are

    Your target Heart rate during moderate exercise is between

    Calculating your BMI

    The Body Mass Index (BMI) is designed to identify your healthy weight range based on your height. Understanding and monitoring your BMI can help you set manageable goals.



  • page 1 of 4 Nutrition calculator

    Answer yes or no to the following questions:

    1: Do you have a balanced breakfast (fibre source/fruit and protein) within two hours of waking on most days?

    Please choose yes or no

    2: Do you manage your blood sugar levels by eating light snacks and meals every few hours?

    Please choose yes or no

    3: Is there enough colour from fresh produce in your diet? Do you eat enough fresh fruit and/or vegetables, at least 5 servings per day, ideally more than 8 servings?

    Please choose yes or no

    You have answered yes to 0 questions

    If you answer 8 or more affirmatively you are likely to be reaping the rewards of following a healthy, nutrtitous diet. It is always better to make smaller changes to your diet and be consistent, rather than make too many changes that you struggle to maintain. Having a more lifestyle orientated approach that focuses on building new habits is best, rather than an "all or nothing" approach that is often short-lived or too extreme.