My friend Dax Moy author of the Magic 100 has just put together a short video of his creed. A couple minutes of your time to watch this can change your life!
Click HERE to watch.
You'll want to START LIVING each day like it's magic!
This has has trully inspired me and has me thinking of what my own creed is. Have you thought of yours? Go for it! Check out the short clip.
Life's too short to let each day pass you by, days quickly turn into weeks, weeks to years, years to decades...before you know it you're wondering where the time went.
Don't look back and think 'if only'. START LIVING each day like it's a gift, BE YOUR BEST, encourage those around you to be their best.
Live every day likes it's Magic !
Friday, 29 February 2008
Tuesday, 26 February 2008
STOP dreaming about your dreams and START living them!
I have to confess, I've been keeping a secret....sort of
Here it is:
In the last 6 months I have accomplished more than I could have possibly hoped for or dreamed of. I've set goals and have achieved all of them. These include:
1. Successfully changing careers
2. Writing 2 books (Both will go on sale in the next month)
3. Purchasing my first flat
4. Generating mailing lists of thousands of people
5. Finding brilliant clients and maximizing my weekly appointments
6. Going on 2 vacations in last 6 months (I want to go on 1 every 3 months)
7. Running Berlin Marathon in under 3:42 (my goal was for under 4 hours)
I list these not to brag but rather to share with you the idea that you too can achieve your dreams, most importantly you can do it NOW and not in a years time or several years time.
How did I do it?
I used Dax Moy's (One of the UK's Top Fitness Experts) Magic 100. It really is Magic! It has changed my life. For the first time I feel like I'm living my dream rather than just dreaming it.
I say I kept this a secret simply because I never thought to share it with you and all the other members of my mailing lists.
I simply told my friends and family about it. It wasn't until I was talking to a friend about my newsletters and my success that I realized that I need to share this information with as many people as possible.
After all I truly believe that you are only as successful as your ability to positively impact the lives of others.
Click Here to start living your dream and not just dreaming it!
Once you've started living your dream email me your success stories, I'd love to hear them!
In Health and Happiness
Rosa.
contact@rocofit.com
Here it is:
In the last 6 months I have accomplished more than I could have possibly hoped for or dreamed of. I've set goals and have achieved all of them. These include:
1. Successfully changing careers
2. Writing 2 books (Both will go on sale in the next month)
3. Purchasing my first flat
4. Generating mailing lists of thousands of people
5. Finding brilliant clients and maximizing my weekly appointments
6. Going on 2 vacations in last 6 months (I want to go on 1 every 3 months)
7. Running Berlin Marathon in under 3:42 (my goal was for under 4 hours)
I list these not to brag but rather to share with you the idea that you too can achieve your dreams, most importantly you can do it NOW and not in a years time or several years time.
How did I do it?
I used Dax Moy's (One of the UK's Top Fitness Experts) Magic 100. It really is Magic! It has changed my life. For the first time I feel like I'm living my dream rather than just dreaming it.
I say I kept this a secret simply because I never thought to share it with you and all the other members of my mailing lists.
I simply told my friends and family about it. It wasn't until I was talking to a friend about my newsletters and my success that I realized that I need to share this information with as many people as possible.
After all I truly believe that you are only as successful as your ability to positively impact the lives of others.
Click Here to start living your dream and not just dreaming it!
Once you've started living your dream email me your success stories, I'd love to hear them!
In Health and Happiness
Rosa.
contact@rocofit.com
Thursday, 14 February 2008
Are you a grape or a raison?
If you're drinking at least 1 litre of water for every 25kg then
CONGRATULATIONS you're a GRAPE! No need to keep reading, unless you want to reaffirm what a great thing you're doing for your body. If you're not drinking enough water then keep reading, you're a RAISON!
We all know that water is vital to health! So much so that without
it we could not survive, yet many people do not take drinking water
as seriously as they should.
If you're not drinking enough water here are a few side effects you
may be already experiencing or may experience in the near future:
Effects of dehydration:
Weight gain
Headaches
Tiredness
Constipation
Sore back
Muscle cramping
Dry skin
Viscous blood
Poor muscle tone
Kidney stones
Water retention
Heartburn
Stomach aches
Depression, Irritation
Nausea
Sadly I could go on but I think you get the picture! Ready to start
drinking more water? Here are some tips to get you started.
1) At the start of each day fill a couple of bottles of your required amount for the day. This will prevent you from guessing at the end of the day if you've had enough
2) If you don't enjoy the taste of water, try adding a couple of
lemon slices
3) Set yourself timers to remind yourself. It's so easy to get
caught up in a project for several hours and then realise you
haven't had a sip in hours
4) Try drinking herbal teas. There are several out there, so even
if you've tried a couple and didn't like then, keep trying. A few
nice one's are chamomile, peppermint, ginger, fennel, and
dandelion.
5) Keep bottles in your bag, car, office, where ever you spend time
Once you find what strategies work best for you, the next step is to
not become frustrated by the amount of times you find yourself
running to the bathroom. This will slow down after a few days.
What's happening is your body is actually ridding itself of
excess water. Over the period of time that you haven't been drinking
enough water your body has gone in to 'survival mode', it simply
wasn't sure if or when you were going to give it more water,
therefore it held on to the little water it had. You may have
seen the visible signs through being bloated or puffy around
your ankles, hips and thighs.
Remember water is vital to survival, treat your water intake with
the same seriousness that you would if you were ill and were
prescribed medication.
For those of you that read last weeks newsletter and are now
cutting out wheat, gluten, caffeine, alcohol and dairy (with the
exception of organic butter and bio live yoghurt) you may be
finding that a lot of your symptoms are associated with a lack of
water. Increasing your water will help your body rid itself of
the toxins now that you're eating high quality natural foods.
_____________________________________________________________________________________
Tell a friend. If you have a friend that you know wants to
make changes to their lifestyle and would find similar information and
support valuable send them to http://www.rocofit.com/newsletter/ for their rocofit newsletter
In Health and Happiness
Rosa
CONGRATULATIONS you're a GRAPE! No need to keep reading, unless you want to reaffirm what a great thing you're doing for your body. If you're not drinking enough water then keep reading, you're a RAISON!
We all know that water is vital to health! So much so that without
it we could not survive, yet many people do not take drinking water
as seriously as they should.
If you're not drinking enough water here are a few side effects you
may be already experiencing or may experience in the near future:
Effects of dehydration:
Weight gain
Headaches
Tiredness
Constipation
Sore back
Muscle cramping
Dry skin
Viscous blood
Poor muscle tone
Kidney stones
Water retention
Heartburn
Stomach aches
Depression, Irritation
Nausea
Sadly I could go on but I think you get the picture! Ready to start
drinking more water? Here are some tips to get you started.
1) At the start of each day fill a couple of bottles of your required amount for the day. This will prevent you from guessing at the end of the day if you've had enough
2) If you don't enjoy the taste of water, try adding a couple of
lemon slices
3) Set yourself timers to remind yourself. It's so easy to get
caught up in a project for several hours and then realise you
haven't had a sip in hours
4) Try drinking herbal teas. There are several out there, so even
if you've tried a couple and didn't like then, keep trying. A few
nice one's are chamomile, peppermint, ginger, fennel, and
dandelion.
5) Keep bottles in your bag, car, office, where ever you spend time
Once you find what strategies work best for you, the next step is to
not become frustrated by the amount of times you find yourself
running to the bathroom. This will slow down after a few days.
What's happening is your body is actually ridding itself of
excess water. Over the period of time that you haven't been drinking
enough water your body has gone in to 'survival mode', it simply
wasn't sure if or when you were going to give it more water,
therefore it held on to the little water it had. You may have
seen the visible signs through being bloated or puffy around
your ankles, hips and thighs.
Remember water is vital to survival, treat your water intake with
the same seriousness that you would if you were ill and were
prescribed medication.
For those of you that read last weeks newsletter and are now
cutting out wheat, gluten, caffeine, alcohol and dairy (with the
exception of organic butter and bio live yoghurt) you may be
finding that a lot of your symptoms are associated with a lack of
water. Increasing your water will help your body rid itself of
the toxins now that you're eating high quality natural foods.
_____________________________________________________________________________________
Tell a friend. If you have a friend that you know wants to
make changes to their lifestyle and would find similar information and
support valuable send them to http://www.rocofit.com/newsletter/ for their rocofit newsletter
In Health and Happiness
Rosa
Monday, 19 November 2007
Boost your Metabolism!
Here are 5 ways to increase your metabolism.
Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.
Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.
Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.
Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,
Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea
Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.
Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.
Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.
Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,
Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea
Saturday, 10 November 2007
Healthy Eating At Your Desk!
Eating at your desk is not ideal. In an ideal world we'd all be working fewer hours, fewer days and taking more vacations. Unfortunately for many of us our jobs keep us in front of a computer for more hours than are natural. It's not recommended that you eat at your desk through your workday; however there are times when deadlines must be met and every hour in the day is accounted for.
During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:
CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu
CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.
CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.
CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.
CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.
All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.
If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!
Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.
When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.
All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE.
During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:
CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu
CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.
CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.
CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.
CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.
All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.
If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!
Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.
When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.
All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE.
Sunday, 4 November 2007
Don't wait for the New Year to improve your health!
We all know that exercise is important. We know that it improves our mood, helps us to either lose or maintain weight, increases our energy levels, helps prevent diseases - the list goes on. It’s so important that the government has gone as far as to set guidelines for exercise
The government recommends that people exercise five times per week for 30 minutes at a moderate intensity for general health; however, studies have proven that vigorous activity 3-5 times a week for at least 20 minutes is what you need to attain maximum health benefits and increase longevity.
In today’s busy world where people are juggling work life, home life and a social life, there is little time left for any kind of exercise regardless of it being moderate or vigorous. Or is this lack of time just an EXCUSE to be lazy? After all 20-30 minutes really isn’t that long. It’s the amount of time we spend hitting the snooze button, waste watching T.V. or waiting while dinner is in the oven.
Here are some techniques to helping you find the time to becoming a healthier you!
Make the decision. The first step is deciding that your health comes before everything else. Think of exercise as the medicine that keeps you well. If you were ill and your doctor prescribed a medication you wouldn’t think of not taking it. Think of exercise in the same way. Don't miss taking it!
Start today. It takes 21 days to create a new habit. The sooner you start the easier it will become. If you can stick to it for 21 days straight, you’ll be pleasantly surprised when it no longer feels like a lot of effort, but rather a regular part of your daily routine.
Find the time. Not having time is a nothing more than an excuse. If you were to become ill, I guarantee you’d find the time to recover. You’re body wouldn't allow you to continue with daily activities until you were well. Take the time now to write down what you do every day over a week. Once you've done this look at your timetable and see where you have pockets of time where you could exercise.
Schedule it. Once you’ve found that time, schedule it! Book an appointment with yourself and don’t let anyone break it. You’re health is just as important as a scheduled meeting at work. You’re boss wouldn’t accept you missing a meeting, and neither should you. Be your own boss.
Work hard. Once you’ve made the decision and found the time, the next step is to make the most of it. Work hard! As previously mentioned vigorous activity has far more health benefits than moderate intensity workouts. Examples of vigorous activities are running, circuit training, team sports, tennis, jumping rope, boxing and aerobics, basically anything that makes you sweat and increases your breathing.
Enjoy it. Find an activity you enjoy doing. Whether it’s running or a gym class use the time to have fun. Enjoying what you do will set you up for success. Don’t think of exercise as a chore, rather as a way of life.
Remember it takes 21 days to create a new habit. Start yours today! Don’t be lazy. Don’t put it off. This is your health, your life. Don’t wait for the New Year to start. New Year’s resolutions are another EXCUSE to putting things off. Feel and look great by the time the New Year comes around!
The government recommends that people exercise five times per week for 30 minutes at a moderate intensity for general health; however, studies have proven that vigorous activity 3-5 times a week for at least 20 minutes is what you need to attain maximum health benefits and increase longevity.
In today’s busy world where people are juggling work life, home life and a social life, there is little time left for any kind of exercise regardless of it being moderate or vigorous. Or is this lack of time just an EXCUSE to be lazy? After all 20-30 minutes really isn’t that long. It’s the amount of time we spend hitting the snooze button, waste watching T.V. or waiting while dinner is in the oven.
Here are some techniques to helping you find the time to becoming a healthier you!
Make the decision. The first step is deciding that your health comes before everything else. Think of exercise as the medicine that keeps you well. If you were ill and your doctor prescribed a medication you wouldn’t think of not taking it. Think of exercise in the same way. Don't miss taking it!
Start today. It takes 21 days to create a new habit. The sooner you start the easier it will become. If you can stick to it for 21 days straight, you’ll be pleasantly surprised when it no longer feels like a lot of effort, but rather a regular part of your daily routine.
Find the time. Not having time is a nothing more than an excuse. If you were to become ill, I guarantee you’d find the time to recover. You’re body wouldn't allow you to continue with daily activities until you were well. Take the time now to write down what you do every day over a week. Once you've done this look at your timetable and see where you have pockets of time where you could exercise.
Schedule it. Once you’ve found that time, schedule it! Book an appointment with yourself and don’t let anyone break it. You’re health is just as important as a scheduled meeting at work. You’re boss wouldn’t accept you missing a meeting, and neither should you. Be your own boss.
Work hard. Once you’ve made the decision and found the time, the next step is to make the most of it. Work hard! As previously mentioned vigorous activity has far more health benefits than moderate intensity workouts. Examples of vigorous activities are running, circuit training, team sports, tennis, jumping rope, boxing and aerobics, basically anything that makes you sweat and increases your breathing.
Enjoy it. Find an activity you enjoy doing. Whether it’s running or a gym class use the time to have fun. Enjoying what you do will set you up for success. Don’t think of exercise as a chore, rather as a way of life.
Remember it takes 21 days to create a new habit. Start yours today! Don’t be lazy. Don’t put it off. This is your health, your life. Don’t wait for the New Year to start. New Year’s resolutions are another EXCUSE to putting things off. Feel and look great by the time the New Year comes around!
Wednesday, 31 October 2007
Do you find drinking water in the winter difficult?
Come the winter months do you find yourself suffering from dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches? If you do it may be because you’re dehydrated.
You need to DRINK more WATER!
Many of us find drinking water in the winter much more difficult than in the summer months; however water in the winter is just as important. In the winter we experience much drier conditions due to a drop in humidity outdoors combined with the use of heating systems indoors.
The cold weather doesn’t make drinking water as easy as when it’s a nice hot summer’s day; however, one SOLUTION to increasing your water intake in the winter is by drinking herbal teas. Not only do herbal teas count towards your water intake they have many additional health benefits. Avoid adding sugar to your herbal tea, the reason being that your body uses water from your tissues to dilute the sugar in order for it to be absorbed into your blood stream, therefore further dehydrating you.
Here are 5 must drink teas for the winter!
Dandelion Tea
This is a great tea for cleansing the blood and liver. It helps to alleviate constipation and bloating. Women may find that it helps to alleviate the symptoms of premenstrual syndrome, it is also known to be good for sufferers of gout.
Fennel Tea
Great for bloating and eliminating gas, this tea is also known to be very good for IBS sufferers.
Peppermint Tea
This is an excellent tea for calming the digestive tract, as well as easing nausea and headaches. As an added bonus it can help with bad breath.
Lemon Tea
Lemons are known to cleans and stimulate the liver and kidneys as well as easing heartburn and bloating.
Ginger tea
A brilliant tea first thing in the morning as the slight bite of ginger will help to wake you up and keep you alert. Also known to help with upset stomach, nausea, soothe menstrual pains, ward off colds, and help to reduce soar throats.
All of these ‘must have’ teas can either be purchased as already made tea bags or you can make them yourself by adding the natural ingredients to boiling water.The next time you experience dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches, before reaching for the usual medications, reach for a few glasses of water or warm herbal tea. You could save money and feel great!
You need to DRINK more WATER!
Many of us find drinking water in the winter much more difficult than in the summer months; however water in the winter is just as important. In the winter we experience much drier conditions due to a drop in humidity outdoors combined with the use of heating systems indoors.
The cold weather doesn’t make drinking water as easy as when it’s a nice hot summer’s day; however, one SOLUTION to increasing your water intake in the winter is by drinking herbal teas. Not only do herbal teas count towards your water intake they have many additional health benefits. Avoid adding sugar to your herbal tea, the reason being that your body uses water from your tissues to dilute the sugar in order for it to be absorbed into your blood stream, therefore further dehydrating you.
Here are 5 must drink teas for the winter!
Dandelion Tea
This is a great tea for cleansing the blood and liver. It helps to alleviate constipation and bloating. Women may find that it helps to alleviate the symptoms of premenstrual syndrome, it is also known to be good for sufferers of gout.
Fennel Tea
Great for bloating and eliminating gas, this tea is also known to be very good for IBS sufferers.
Peppermint Tea
This is an excellent tea for calming the digestive tract, as well as easing nausea and headaches. As an added bonus it can help with bad breath.
Lemon Tea
Lemons are known to cleans and stimulate the liver and kidneys as well as easing heartburn and bloating.
Ginger tea
A brilliant tea first thing in the morning as the slight bite of ginger will help to wake you up and keep you alert. Also known to help with upset stomach, nausea, soothe menstrual pains, ward off colds, and help to reduce soar throats.
All of these ‘must have’ teas can either be purchased as already made tea bags or you can make them yourself by adding the natural ingredients to boiling water.The next time you experience dry and itchy skin, chapped lips, dry coughs, nosebleeds, acne, or even headaches, before reaching for the usual medications, reach for a few glasses of water or warm herbal tea. You could save money and feel great!
Subscribe to:
Posts (Atom)
