8 dead easy steps

Click here to load reader

  • date post

  • Category


  • view

  • download


Embed Size (px)


8 DEAD Easy Steps to looking and feeling good for life

Transcript of 8 dead easy steps

  • Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Contents


    About the Author

    Step 1: D is for DEDICATION

    Step 2: E is for EAT

    Step 3: A is for AVOID

    Step 4: D is for DOCTOR

    Step 5: E is for EXERCISE

    Step 6: A is for ADAPT

    Step 7: S is for SLEEP

    Step 8: Y is for YES!

    Further Reading

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Disclaimer

    This eBook contains information that is intended to help the readers be better informed

    consumers of health care. It is presented as general advice on health care. Always consult

    your doctor for your individual needs.

    Before beginning any new exercise program it is recommended that you seek medical advice

    from your personal physician.

    This book is not intended to be a substitute for the medical advice of a licensed physician.

    The reader should consult with their doctor in any matters relating to his/her health.

    The author has made every effort to ensure the accuracy of the information within this book

    was correct at time of publication. The author does not assume and hereby disclaims any

    liability to any party for any loss, damage, or disruption caused by errors or omissions,

    whether such errors or omissions result from accident, negligence, or any other cause.

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • About the Author

    I am Nicola Skinner - the Holistic

    Business Coach.

    I have an overwhelming urge to help people,

    coupled with an even stronger enthusiasm for

    learning. I love to share knowledge on anything

    and everything.

    In 2010 I set up my own Virtual Assistant company offering practical admin assistance to sole

    traders and small businesses. Not long after starting I gained a new client who worked in the

    health and wellbeing industry - it was then that I realised the health of a business is directly

    correlated to the health - both physically and emotionally - of the business owner.

    So I took myself off to learn all I could about complementary and holistic therapies I even

    considered going back to Uni and becoming a doctor, but Im not sure even I could achieve

    THAT work/life balance!!

    Today, I am proud to say I am The Holistic Business Coach, helping business owners align

    their Mind, Body, Spirit AND Business to achieve a work/life balance and to love what they do.

    In September 2014, I ran the first (certainly in the north east) Mind Body Spirit & Business

    Summit, addressing topics such as the Law of Attraction, Meditation, Stress Management,

    Movement and Social Media and how they can be used to find your purpose whilst increasing

    your wellbeing and success! You can see the pictures at mindbodyspiritbusiness.co.uk

    This book focusses on the BODY aspect of Mind, Body, Spirit and Business alignment.

    Watch out for further installments in the series.

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • 8 DEAD EASY Steps to Losing Weight and Feeling Great

    Without further ado, Im just going to jump straight into the eight steps - no need to ramble on

    as to why you should lose weight etc - how know that already otherwise you wouldnt have

    got this ebook, right?

    If there are any aspects you dont fully understand, take a look at the references section at the

    end, which provides links to back up my arguments and also go into a bit more detail.

    You can also get in touch with me direct:

    email: [email protected]

    Twitter: @HolisticBizCch

    Facebook: The Holistic Business Coach

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Step 1: D is for DEDICATION

    Motivation is what gets you started. Habit is what keeps you going. ~Jim Rohn

    Do or Do Not. There is no try ~ Yoda

    The first step is to DECIDE you want to make a lifestyle change - NOT A QUICK FIX DIET

    BUT A LONG TERM HEALTHY LIFESTYLE! Once youve made that decision the key to

    sticking to it is dedication. You must be DEDICATED to making the change.

    Dont wait for the perfect time ie until birthdays are out of the way or til Monday - DO IT NOW!

    Nothing can stop the man with the right mental attitude from achieving his goal; nothing on

    earth can help the man with the wrong mental attitude. ~Thomas Jefferson

    This one step choosing a goal and sticking to it changes everything. ~Scott Reed

    You must WANT to do this for YOURSELF. Not because society thinks you should.

    Not because your partner thinks you should. BUT because YOU KNOW YOU


    DEDICATE your healthy lifestyle to YOU - because you DESERVE it!

    Your Pledge - complete and cut out. Display where you will see it every day


    I _______________________________ promise to look after myself and do only good

    for my mind, body and soul.

    The food that enters my system is to nourish me physically.

    The activities I partake in will benefit not burden me.


    _____________________________ Date: _________________________

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Step 2: E is for EAT

    Ive been on a diet for two weeks and all Ive lost is

    fourteen days. ~Totie Fields

    A diet is a plan, generally hopeless, for reducing

    your weight, which tests your will power but does

    little for your waistline. ~Herbert B. Prochnow

    DIETS DO NOT WORK. They simply send your body into shock - you may lose weight the

    first couple of weeks, until your metabolism adjusts, then your body goes into hibernation

    and, just like the squirrel, you will start to store food (in particular fat) to survive the famine.

    So EAT - just EAT right.

    Losing weight really is simple - you need to burn off more energy than you consume. Your

    metabolism plays a great part in this. Think of your metabolism as the furnace of your body -

    you need to keep it alight and to do this you need to stoke it with food (the RIGHT foods).

    It takes a lot more work to start a fire from scratch than it does to simply keep one burning.

    The same goes for your metabolism. Start it as soon as you wake with hot water and lemon,

    then keep the fire burning by fuelling it with food - PROPER FOOD - REGULARLY throughout

    the day.

    Im not going to preach on about the types of food you should be eating. You KNOW this

    already. But on the next page is a list of metabolism boosting foods that you should be

    introducing into your diet on a regular basis if not already doing so. Frozen will suffice, fresh

    is better, organic is best, if available. Make sure you wash all fresh produce thoroughly.

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Avocado

    Cold Water

    Green tea and green coffee


    Lean protein

    Capsicum (peppers and


    Coconut (substitute

    vegetable for coconut oil)






    Brussels sprouts


    Cantaloupe and other










    Green Beans





















    Drink plenty of water daily too. It keeps you hydrated and flushes out toxins. The

    recommended daily intake is 2 litres (approx 8 glasses).

    If you have formed the habit of checking on every new diet that comes along, you will

    find that, mercifully, they all blur together, leaving you with only one definite piece of

    information: french-fried potatoes are out. ~Jean Kerr

    Copyright Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.

  • Step 3: A is for AVOID

    If it didnt grow from the ground - dont eat it!

    If it didnt have a mother - dont eat it!

    Avoid fast foods

    We have become obsessed with convenience - getting things done quickly and easily - and

    this has spilt over into our eating habits. We have resorted to ready-made microwave

    meals, packets and jars as opposed to fresh fruit and vegetables.

    These convenience foods are

    crammed with sugar, salt and other

    chemical additives to prolong their shelf

    life. We are intoxicating ourselves.

    Prepare meals from scratch so you know

    exactly what is going into them. Make

    extra so you can freeze it and re use on

    busy days.

    Avoid getting hoodwinked

    If you really have no culinary skills and must use pre-made items - please check the label.

    Dont be fooled by LOW FAT foods - not all fats are bad for you (we do actually need fat) and

    low fat often means high sugar.

    TRANS FATS and SATURATED fats raise your cholesterol and increase your risk for heart

    disease. UNSATURATED fats are the healthy fats. Unsaturated fat,