Be Happy, Be Healthy, Be Active.

Gratis intake

Lesson 11. Free full-body high intensity 

High Intensity Zero Equipment includes 34 weeks of training and was inspired by my early days as a personal trainer training women outdoors with absolutely no equipment.

  • Lessons 2 out of 5
  • Duration 80 mins
  • Difficulty Introductory
  • Assessment Online test

Take 20 minutes for your health

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active. Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

Invest in your health with this plan

  • Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan.
  • Make an eating plan each week – this is the key to fast, easy meal preparation. Check out our shopping tips here.
  • Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables (click here for more information). Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce.
  • Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.
  • Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks (like this) in your purse or bag for emergencies.
  • Make an eating plan each week – this is the key to fast, easy meal preparation. Check out our shopping tips here.

How to make time for exercise

An active and healthy lifestyle is something we should all aim for but it’s not always easy. I often get questions how to make time for exercise. If you’ve been following me for a while, you’ll know that quick fixes are NEVER the answer!

The good news is there are lots of different things you can do to make exercise part of your lifestyle in the long term.Check out some simple ways you can fit exercise into a busy schedule.

1. Commit to yourself

Making the commitment to add exercise into your life is the first step. To get there, you need a plan for when you’ll make it happen. Making the time to exercise often means you may need to give up on something else, even if it’s just time to catch up on your favourite TV shows. 

2.Work out with a friend

When it comes to fitness, working out with a friend can boost your motivation and help you stick to a routine. It can be a great social outlet, reducing stress while improving your health. Finding a workout buddy who has got your back can make a huge difference.

Working out with a friend or family member has so many benefits! You can push yourselves harder while becoming stronger and fitter together. A little friendly competition can be motivating too!

3. Track your workouts

Keep tabs on how often you train and for how long — ticking each workout off is a great way to stay motivated. By tracking your activity and progress rather than physical results, you are less likely to feel frustrated and want to quit if you begin to plateau.

Tracking your progress is a great way to keep your spirits up and feel motivated and see how far you’ve come. Take a moment to look at what you’ve achieved rather than focusing on what you haven’t done. Don’t forget to celebrate small wins along the way and be proud of your progress.

4. Make your workout enjoyable

It is so important that you enjoy working out because that is what will keep you motivated and inspired to stick to your routine in the long term.

Choosing a workout routine you enjoy will help you to commit to it. If you don’t enjoy running on the treadmill, find something else you prefer doing and have fun with it, make exercise something you can enjoy.

You can make your training fun by having a workout playlist and listening to your favourite tracks to motivate you.

Cursus: Pilates Instructor Course