New resolutions  ·  21. September 2020

Weekly tasks

Up to a healthier lifestyle? Meet your "WEEKLY TASK"(to be done daily)
    Week 4 (Sep)
Nutritionists recommend eating at least 2-3 cups of vegetable a day. Try to add salads or any fresh or boiled veggies to your main meals. It will also make you feel full while helping you to lose / maintain weight due to its low content of calories. Read more
    Week 3 (Sep)
Studies show that people who eat a healthy breakfast are more prone to weight loss. Do not miss it!
    Week 2 (Sep)
A lack of sleep has been related to an increase in Ghrelin, the so called hunger hormone. Make sure you are having enough sleep if your aiming weight loss.
    Week 1 (Sep)
Aim for 6 servings of healthy carbs a day such as whole grains (about half a cup of cooked brown rice or 1 slice of whole-wheat bread)
    Week 4 (Aug)
Slow synchronize movements and breathing, such as yoga or meditation, can help to release accumulated stress and relax through the week.
    Week 3 (Aug)
Similarly to meditation, regular exercise can help you to relax. Try aprox. 30 mins of walking, jogging or cycling 3-5 times a week if you feel stressed and see the amazing results.
    Week 2 (Aug)
Avoid having snacks before going to bed. Teeth brushing, chewing sugar-free gum, or an after-dinner walk can help you to stay away from cravings.
    Week 1 (Aug)
Dehydration can be a major cause of daytime fatigue especially if you are expose to hot weather. If you feel unenergetic, have a big glass of water and see how it goes. Read more
    Week 5 (July)
Aerobic activities can help to balance the levels of cortisol (the stress hormone). A simple 30 mins walk (15-20 mins running) 3-5 times a week can greatly reduce your stress level throughout the week.
    Week 4 (July)
Lack of sleep can reduce your energy and affect your biological recovery and repair. For a healthy sleep, aim 7-8 hours daily.
    Week 3 (July)
To feel more full and satisfied in between meals, aim for 25-30 grams of protein per meal. For example, a piece of chicken or a cup of beans with quinoa (25 grams of proteins).
    Week 2 (July)
Tracking what you eat (and move) will help you to reach your health goals.
Read more
    Week 1 (July)
Adding 250 steps for each hour of sitting each day, about 1-3 mins walk (depending on speed), is linked to a longer life expectancy.


    Week 4 (June)
For a pleasant sleep, better to avoid eating at least 2 hours before going to bed. This is because the body stays energized while it is digesting foods.
    Week 3 (June)
If you feel anxiety and/or stress this week, try this full home workout routine. Studies show that at least 67% of people who workout regularly experience an impressive decrease in heart rate.
    Week 2 (June)
Even a short-time whole-body workout routine can dramatically reduce your level of anxiety and stress. Try this 10 mins workout routine at home and let me know how it goes.
    Week 1 (June)
Keep your body on a healthy track by going to bed and waking up every day at the same time.
    Week 4 (May)
A fiber- (fruits, veggies, whole grains...) and protein-enriched (nuts, soy milk, yogurt...) afternoon snack can keep you satiated till dinner.
    Week 3 (May)
Listening to music can boost exercise motivation. Music songs of 120-140 beats per minute can give the best performance.
    Week 2 (May)
Breaking down your calories intake into nutrients need can help you lose weight faster and healthier
[Read more]
    Week 1 (May)
A protein-enriched breakfast can boost your metabolism for the day while helping you to prevent carb and sugar cravings ...
    Week 4 (Apr)
Caffeinated drinks can disrupt your beauty sleep so it's better to keep them away a few hours before going to bed ...
    Week 3 (Apr)
During lockdown, eat healhy, resist cravings, and move, move...
[Read more]
    Week 2 (Apr)
Your bedroom ambience could impact your beauty sleep afecting your day performance during Coronavirus. Lights off, warm temperature, no noise, phone off can help you sleep pacefully.
[Read more]
    Week 1 (Apr)
Now more than ever, "every move counts". While retained at home, KEEP MOVING!!.
[Read more]


    Week 5 (March)
While recruited, help your brain to refresh and recharge. Try meditation, reading or listening to relaxing music and rest pacefully.
    Week 4 (March)
While home-confined, even a little exercise can lower your resting heart rate, reducing the risk of heart disease.
    Week 3 (March)
While being confined, sick or remote-working, you can always exercise at home or in the office -> check this out
    Week 2 (March)
Commit to food-logging using some app or tool. It can help you to be more mindful of what and how much you eat. [More about food logging]
    Week 1 (March)
Avoid snacks if you want to avoid gaining weight. Teeth brushing, sugar-free gum or coffee/tea or taking a walk can help.
    Week 5 (February)
Everyone's fitness level is different but a good goal to aim for is 8000-10000 steps/ daily.
    Week 4 (February)
Consistent sleep (at least 7 hours/day) let your body rest and rebuild.
    Week 3 (February)
Participating in community events (avoiding loneliness) may be just as important to long-term health as getting to the gym. [More about social]
    Week 2 (February)
Yoga's synchronized moves plus breathing (or meditation techniques) can help to release stress. Take short breaks and practise it throughout the day when needed.
    Week 1 (February)
Running tips for beginners: start by 4mins walk, 1 min running; then go progressive (3mins walk, 2mins running, and so on so forth).
    Week 4 (January)
If new year resolutions are not working, why not giving a try to Monday resolutions instead?
[Resolutions]
    week 3 (January)
Dehydration cause fatigue. If you feel fatigue, have water to boots energy. Keep a bottle of water near you to remind you about drinking [the magic water].
    week 2 (January)
2 minutes of walk (~250steps) per each hour of sitting (during the day) is linked to a longer lifespan
[ Walking & Health].
    week 1 (January)
30 of mins walk (daily) prevent stress. Aerobics activities keep cortisol (stress hormone) in the right level
[ Walking & Health].
MORE #weeklytasks
Tags: tasks
Comments: 13
  • #13

    Sherly Smith (Monday, 21 September 2020 17:10)

    Hi online trainer! I've been following you for a while and I wanted to thank you for your super help.

  • #12

    Louise (Tuesday, 15 September 2020 17:06)

    This is a great and useful article. Thank you!!!

  • #11

    Tania Hamilton (Wednesday, 02 September 2020 17:33)

    Amazing tips!

  • #10

    Ann (Tuesday, 18 August 2020 23:42)

    Cool!

  • #9

    Irene (Saturday, 15 August 2020 00:52)

    thanks for the tips. Very useful :)

  • #8

    Anthon B (Friday, 14 August 2020 01:14)

    Great tips !

  • #7

    Jonathan (Monday, 10 August 2020 01:27)

    I follow you Virtual Trainer. Good job!

  • #6

    Marites (Wednesday, 05 August 2020 16:49)

    Thanks for your useful tips Virtual Personal Trainer

  • #5

    Rosa Sanchez (Monday, 03 August 2020 15:00)

    gracias por tus consejos tan utilies. Te sigo. Saludos¡

  • #4

    Joseph (Monday, 03 August 2020 02:41)

    Great weight loss ideas. Keep the good work. Thanks!

  • #3

    Corina L (Monday, 27 July 2020 16:23)

    Very useful. Cheers!

  • #2

    Dani Smith (Sunday, 26 July 2020 19:24)

    cool tasks! great guide during my weight loss journey

  • #1

    Charo (Monday, 20 July 2020 01:48)

    These tasks are extremely useful. Thank you!