Healthy LifestyleYour best instruction

Oh my goodness! ! ! Oh my goodness! ! ! The summer wi l l The summer wi l l st art soon, and st art soon, and

your body i s st i l l your body i s st i l l not ready f or not ready f or

vi si t i ng vi si t i ng beaches?? ? beaches?? ?

Life is over? …

Nothing to do?...

NO!

We have a solution for your problem!

Just open this presentation and

follow our instructions.

We promise, that in few weeks you are

going to have a wonderful and

sexy body!

READY! READY!

STEADY!STEADY!

GO! GO!

FOODFOOD

Vegetables

The veget ables you eat may be f r esh, f r ozen, canned or dr ied and

may be eat en whole, cut -up, or mashed.  You should eat a var iet y of

dar k gr een, r ed and or ange veget ables, as well as beans and peas (which ar e also consider ed

par t of t he pr ot ein gr oup).  Examples include br occoli, car r ot s,

collar d gr eens, split peas, gr een beans, black-eyed peas, kale, lima beans, pot at oes, spinach, squash,

sweet pot at oes, t omat oes and kidney beans. Any veget able or

100% veget able j uice count s in t his gr oup.

FruitsThe fruits you eat may be fresh, canned, frozen or dried and may be eaten whole, cut-up, or pureed.  Examples include apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit  juice.

GrainsThere are two types of

grains – whole grains and refined grains. At least half of the grains you eat should

be whole grains, such as whole-wheat bread, whole-grain cereals and crackers,

oatmeal, bulgur, and brown rice. Refined grains include

white bread, white rice, enriched pasta, flour

tortillas, and most noodles.

DairyMost of your choices should be fat-free or low-fat milk and milk

products, but all milks and calcium-containing milk products count in this category. Examples include milk, cheeses, and yogurt as well

as lactose-free and lactose-reduced products and soy beverages. Foods that are made from milk but have little or no calcium are not

included, such as butter, cream, sour cream, and cream cheese.

Protein foods

Choose a variety of beans and peas, eggs, processed

soy products, unsalted nuts, and

seeds.

And the main thing isWATER

Drink more water every Day (arounD 2,5 liters a Day) because it:

• keeps its temperature normal.

• lubricates anD cushions your joints.

• protects your spinal corD anD other sensitive tissues.

• Gets riD of wastes throuGh urination, perspiration, anD bowel movements.

How to be fit?

SLEEP Everybody needs a

good nights sleep. Every person's body varies in how much sleep is necessary. By ensuring that your body gets the amount of sleep that it needs each night, you are helping your body stay healthy and happy. The average sleep needed for an active adult is 6 - 8 hours of uninterrupted sleep each night. Sleep in a dark, quiet room and allow yourself enough time to get the sleep you need. Getting enough sleep will help your mood, your metabolism, your immunity and almost every other aspect of your health.

breakfastHow are you supposed to have energy and a functioning mind if you are not feeding your body? Eating breakfast is one of the most important steps to losing weight and being healthy. Skipping breakfast causes hunger pains, binge eating and irritability. Even if all you eat is a piece of toast with peanut butter on it as you run out the door, the fuel you give your body in the morning will help you function better all day long.

EAT WHEN YOU EAT

And not on the couch in front of the television. Make an effort to sit down at the table to eat your meals. This allows you to concentrate on your food. When your body tells you that you are full, listen. Instead of paying attention tot he latest episode of your favorite show on TV, pay attention to your body. By paying attention to your body, you will be able to stop overeating and enjoy your food. As you pay more attention to the tastes of your food, you will enjoy eating different foods and experimenting with healthier versions of old favorites.

Physical exercises to make your body strong

Leg Raises, Lying

Working all the major abdominal muscles, obliques, hip flexors and also the front of the thighs

How to do?Step 1:Lie flat on your back on a gym mat on the floor.

Step 2:Place your arms out to your sides with your palms flat on the floor for support.

Step 3:Flex at the hips and keeping the legs straight and your knees and feet together, raise your feet towards the ceiling.

Step 4:Pause briefly when your hips are at right angles to your trunk and then lower the legs back down in a controlled fashion.

Step 5:Repeat for the desired number of repetitions.

Top Tip:Your back and shoulders should remain flat to the floor throughout this movement to ensure a neutral spine.

Push uPWorking the chest muscles and arms

How to do?Step 1:Place both hands on the floor in front of you, shoulder width apart.

Step 3:Fingers facing forward, lift off your knees so your body is in a straight line and supported only by your hands and feet.

Step 4:Bend at the elbows to lower the body towards the floor until the upper arms are parallel to the floor.

Step 5:Pause briefly then push back to the start position by extending the elbows.

Top Tip:Keep the body straight throughout the whole movement. Once form begins to fail, stop.

CrunchWorking the stomach muscles

How to do?Step 1:Lie on your back with knees bent and feet firmly placed on the floor.

Step 2:Tighten the ab muscles and draw them in towards the spine. Maintain this throughout the exercise movement.

Step 3:Either place the hands at the side of the head.

Step 4:Tense the abdominals to lift and curl the shoulders and chest towards the knees.

Step 5:Lower yourself back down to the beginning.

Top Tip:The movement should only occur in your abdominals and not the hips.

Follow our instructions and you will see the changes in two weeks. Good luck! Keep working!

Be healthy, strong and fit! And if you got any questions, then contact us for the personal consultation:+123-456-789 Yana Tyshenko (Nutrition specialist & Fitness Instructor)+123-567-321 Zhamilya Golikberova (Fitness Instructor & Healthy Lifestyle Adviser)

THANKS FOR ATTENTION!

Lpb-201-O-11:- Tyschenko Yana- Golikberova Zhamilya- Tereshchenko Anton