Hayley’s1Perc

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for weightloss

“Having struggled in the past to tie my own shoelaces & sit in an aeroplane seat, I know where you are and how

big the mountain you have to climb is.” - Hayley Beckett

My StoryYes, that is me on the right!

My on-again off-again relationship with alcohol, poor food choices, diet fads and insecurity in my own self-image ultimately saw my weight spiral to over 85kg. The turning point came for me in 2000 when I returned from Europe looking like a marsh-mallow. Mrs Doubtfire or Monica from Friends in her fat episode came to mind when I looked in the mirror. At this time I also lost the love of my life because I wasn’t ready to break away from the hard drinking party lifestyle and the friends who chose the same social scene. It was a hard way to learn a life lesson, but the penny finally dropped and I realised I had to change my mindset to get on track and develop a new set of standards to live by.

With the encouragement and mentorship from some friends, family and colleagues in my life – I began seeing myself in a different light, setting and achieving not only health and fitness but life goals that I could only wishfully daydream about before.

Through the Abson programs I created, I lost over 30kg and found a method of training and eating that turned the head on what I thought was the way to lose weight and stay in shape.

It helped me lose 30kg and most importantly keep it off. It can help you achieve your weight-loss goals too!

This E-book gives you a taste of some of my favourite coaching tips to help you achieve the body of your dreams.

Hayley Beckett xx

The philosophy

Weight loss is a lot easier than you think, but it might take longer than desired if you want it to stay off for good.

To make your weight loss journey a bit easier, I’ve put together some simple tips and tricks that helped me on my own journey

to lose over 30kg’s and keep it off.

Great coaches in all sports know from experience that when the small things are happening often, BIG results come.

They call these the 1 PERCENTERS

For weight loss it’s basically the same. You can focus on the big things like over training, fad diets

and starving yourself to get a rap-id change, but that will only last so long, before you burnout, plateau and pile the weight back on.

I like to call these small changes my Weight Loss One Percenters. For most people a one percenter (1%er) is realistic. It relates to a variety of actions which add up to

benefit the end result.

By unlocking your own 1 PERCEN-TERS and chipping away at them one at a time, you will eventually achieve a 100% turn around.

When it comes to weightloss its what happens outside the training session that matters the most.

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It’s all about the little things

Here are my top 1 percenters. A perfect foundation to get you started. To build your new and improved lifestyle.

Not all of them will relate to you, but pick the ones you’re happy to work on then come back to the list to continue changing old habits and creating new ones.

1 Don’t skip meals. When you get too hungry you’re less likely to make healthy choices

2 A short bout of exercise every second day is more effective than, longer less frequent periods

3 Embrace your new eating habits. You’ll need to tweak your lifestyle for good.

4 Not eating enough backfires. Less than 1,500 calories a day - slows down your metabolism

5 Don’t grocery shop when hungry. You’ll make high fat, low nutrient impulse buys.

6 Exercise alone is not enough. For a fit & toned figure, you also need to think about what you’re eating.

7 A slip up doesn’t have to lead to days of overeating. Resolve to make a better choice at your next meal.

8 Cut down, not out. Be aware of the times you eat instead of removing entire food groups (fats, carbs)

9 Get enough sleep. You need at least 6 hours to burn fat while you sleep!

Hayley’s Golden Rules

The Daily

1.Eat for energy not for weight loss.11. Stash fruits whole-

grain crackers and nuts in your bag. You’ll always have a good little snack on hand.

9. Eat enough of the right food groups. Your me-

tabolism will fire.

12. Avoid carbohydrates at night. It won’t burn

off while you sleep. You’ll have trouble waking in the morning’s.

10. Don’t think about what you can’t eat.

Focus on what you can eat.

8. Feel like treats watching TV? Squat, plank or push

up. Fill out your food diary. Plan your meals for the week. Keep the hands busy.

7. Keep a food diary. It holds you accountable. 6. Instead of eating the kid’s

leftover sandwich, grab a bird feeder for the garden and feed it to the birds instead.

5. Always snack between meals. Two to three

hours. Stops you reaching that ravenous state.

4. Make lunch to take to work. It’ll be more

nutritious and cost effective. Leftovers rock.

3. If you have trouble controlling how much

you eat of a favorite food, do not bring it into your home.

2.Have breakfast. It’s the best kick start and stops

you eating nasties through-out the day.

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Shop to the perimeter of the supermarket. Where your fresh fruit, veg, meats, fish, eggs and dairy hang out. Interior aisles are for pooping paper only!

Avoid the Super Market Danger Zone!!!

“THE DANGER ZONE”

Two.Exercise in a group. A training buddy makes a workout less tempting to miss.

Hayley’s to boost motivation

One. Remember that small changes add up. You can lose 5 kilos in a year just by giv-

ing up your sugar in your tea.

Six.Stay off the scales, they can send you into a spin. Use a tape measure to keep

track of your progress.

Five.Be accountable. Score your exercise and food changes for the week. See evidence of your hard work. Highlight your weak

areas. Inspire you to keep going.

Four.Instead of thinking you deserve to eat something. Think that your fueling your

body to be healthy & happy!

Three.Set small realistic goals instead of

unrealistic ones. Don’t set yourself up for failure.

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Let me help you do it.Most people who embark on a health and fitness program quite of-ten do more harm than good to their body in the long run, throw-

ing their metabolism completely out of whack and actually gaining kilos in the process.

I know why most people struggle to realise their weight loss goals, because that was me for a large part of my life. It’s why I developed

the Abson Method Training System, built from years of study and personal experience, not to mention sweat...

After over a decade of trying, I was lucky to find mentors and sup-port to help me on my weight loss journey. At absonfitness you

have a one-stop shop for all the education, training, accountability and motivation you need for success on yours.

First step is to fill out our Free Food and Nutrition Check Up HERE

@absonfitness@absonfitness0437 053 355

www.absonfitness.com.au