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Hayley's Weight Loss One percenters

Hayley Beckett
Hayley Beckett

Hayley struggled with her weight and relationship with alcohol in the past. She lost over 30kg using small lifestyle changes and developing healthy habits. In this document, she shares her "1 Percenters" approach which focuses on making many small improvements that add up to big results over time, like not skipping meals or exercising in groups. Her tips provide a foundation for building a new lifestyle centered around nutrition, exercise and self-care.

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Hayleys1 Percenters 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 Story Yes, that is me on the right! My on-again off-again relationship withalcohol,poor food choices, diet fadsand insecurity in my own self-image ultimately sawmy 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 wasnt 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 andI 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 Beckettxx
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, Ive put together some simple tips and tricks that helped me on my own journey to lose over 30kgs 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 its 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. 1 Percenters
Its 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 youre happy to work on then come back to the list to continue changing old habits and creating new ones.
1 Dont skip meals. When you get too hungry youre 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. Youll need to tweak your lifestyle for good. 4 Not eating enough backfires. Less than 1,500 calories a day - slows down your metabolism 5 Dont grocery shop when hungry. Youll 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 youre eating. 7 A slip up doesnt 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! HayleysGolden Rules
The Daily 1.Eat for energy not for weight loss.11.Stash fruits whole- grain crackers and nuts in your bag. Youll 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 wont burn off while you sleep. Youll have trouble waking in the mornings. 10.Dont think about what you cant 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 kids 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. Itll 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. Its the best kick start and stops you eating nasties through- out the day. 1 Percenters
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. Hayleys 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 goalsinstead of unrealistic ones. Dont set yourself up for failure. 1 Percenters
Hayley's Weight Loss One percenters
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. Its 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 @absonfitness 0437 053 355 www.absonfitness.com.au

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Hayley's Weight Loss One percenters

  • 2. 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
  • 3. My Story Yes, that is me on the right! My on-again off-again relationship withalcohol,poor food choices, diet fadsand insecurity in my own self-image ultimately sawmy 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 wasnt 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 andI 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 Beckettxx
  • 4. 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, Ive put together some simple tips and tricks that helped me on my own journey to lose over 30kgs 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 its 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. 1 Percenters
  • 5. Its 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 youre happy to work on then come back to the list to continue changing old habits and creating new ones.
  • 6. 1 Dont skip meals. When you get too hungry youre 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. Youll need to tweak your lifestyle for good. 4 Not eating enough backfires. Less than 1,500 calories a day - slows down your metabolism 5 Dont grocery shop when hungry. Youll 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 youre eating. 7 A slip up doesnt 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! HayleysGolden Rules
  • 7. The Daily 1.Eat for energy not for weight loss.11.Stash fruits whole- grain crackers and nuts in your bag. Youll 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 wont burn off while you sleep. Youll have trouble waking in the mornings. 10.Dont think about what you cant 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 kids 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. Itll 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. Its the best kick start and stops you eating nasties through- out the day. 1 Percenters
  • 8. 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
  • 9. Two. Exercise in a group. A training buddy makes a workout less tempting to miss. Hayleys 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 goalsinstead of unrealistic ones. Dont set yourself up for failure. 1 Percenters
  • 11. 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. Its 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