WEEK 1: SWEET DREAMS

The first advice simple and will enjoy every woman: spend more time in bed. People who regularly do not get enough sleep, lack of energy, this is obvious. They did not have the strength to engage in sports, they eat more sweet and fatty foods, because it is these products allow the body to quickly restore energy reserves. Conclusion: if you want to feel better, the first thing you need to do to establish a healthy seven-hour sleep. Over the next few days, keep a dream journal, noting the time when you are easy to sleep, how long it took to fall asleep, when you woke up, and how you feel. This approach will help to understand what prevents you to sleep, and take action.

What keeps you awake?

You go to bed too late. WHY?{more]

 

• Not enough time in the day. What to do? Go to bed on an alarm clock. If you need to get up at 6:30, do not need to lie down after 23:30. Set the alarm at 23, so you have time to go on time and great night's sleep. VeryIMPORTANT: no games on the phone before going to bed!
• Do you have time for yourself, only when children are asleep. What to do? Optimal use the free minutes. If the time you spend on yourself, do something that does not prevent you from falling asleep.Less sit in social networks, more than read (paper, not e-books !), Even better - Have sex!

 

YOU CAN NOT sleep. WHY?

 

• Your brain is constantly working. What to do? Try progressive muscle relaxation. This method calms the mind: consistent strain muscles a few seconds, then relax. Start with your toes and work your way up, tensing and relaxing all muscles of the body.

• You can not find a comfortable position and turned. What to do? Talk to your doctor about restless legs syndrome. In this state (it occurs in women twice as often as men) man alone experiencing unpleasant sensations in the legs. Often the problem can be solved with the help of medication.

 

You wake up at night. WHY?

 

• You wake my husband. What to do? Create a space for a comfortable sleep. Your husband snores or late at night watchingTV in the bedroom? You help out earplugs and a dark mask to sleep. If this does not work, think about how to move to a separate bedroom.

• You wake up, because you do not have enough air. What to do?  This may be apnea - consult your doctor. Short sleep apnea - a fairly common problem. Ask your husband toWATCH the way you sleep: Do not snore? Not if your breathing is interrupted?

 

WEEK 2: Learn to be aware

 

Last week you devote more time to sleep. Now you can improve your health, without making the slightest physical effort. Awareness can completely change your life, and the regular practice of meditation lowers levels of the stress hormone cortisol, which literally sucks your energy and can even slow down the metabolism. These tips will help you make decisions more easily and weighed. Well, if every day you will find a few minutes to practice.

 

You do not have to change the usual schedule or reshape children's football training schedule to master the basics of meditation. Just try to consciously relate to each case, for which theHOST.

DAY 1 START A NEW DAY ANEW

Morning rush when you need to collect the most, and in time to collect the children out of the house - a nightmare for any woman. When there meditate? Our answer: calmly lie down on the bed exactly one minute after waking. Relax, stretch, feel your body. And your day begins quite differently.

DAY 2. Focus on tooth brushing

Your only task - to fully concentrate on what you are doing. Focus on taste paste on how the brush moves.This does not mean that you should not allow other thoughts. Observe how your mind is distracted by cleaning teeth, and gently return the attention to the brush and paste.

DAY 3. Make three short pause

Set the timer on the phone for three signal for the day (of course, no need to choose a time when anIMPORTANT meeting). When thePHONE rang, arrange a mini-meditation. Realize all your five senses: what you see, hear, feel, you feel what smells and tastes. The duration of each pause - 5 sec.When you stay for at least 5 seconds, it helps to calm down, to see events in the future and ultimately make more correct and informed decisions.

DAY 4. Getting realize Walking

You are daily walks? Maybe you walk the dog? You go walk to the subway? Or, from the parking lot to the office? Turn the walking meditation. Calm the mind, completely focus on the sounds, the smells, the sensations of the body.

DAY 5. take to the streets

Take a few minutes to walk to the nearest park or park. Once on the small island ofNATURE in the middle of the city, think about how much we are small compared with the huge world around, and how essentially worthless our worries.

DAY 6. relevant setup SENSES

Take the child or her husband's hands and say, "Let's now have a look each other in the eye and say that we feel at the moment." This simple exercise helps children and adults more aware of their emotions, to understand the motives of those or other actions. And besides, you will understand each other better.Hundreds of studies associated emotional contact between loved ones health, happiness and a long and happy life.

DAY 7. TRY full-fledged meditation

We admit: this item still require you to change the usual schedule. You will need 5 minutes of this meditation. Choose a time and place where you will not be disturbed. Set the timer on thePHONE for 5 minutes. Sit comfortably, back straight. Begin to breathe deeply and slowly. Try to focus on your breathing. Observe how your thoughts switched to something else, and gently return attention to the breath and exhale.

WEEK 3: Review your menu

 

Surprisingly, in many cases, the best way to establish a proper diet - it is more. Before anything excluded from the diet, think about what you want to add. If you do not, you will be hungry, you will feel miserable, tired. And our task - to improve health, not make it worse. This week, you will apply the rules of supply 5, which at first glance may seem a complete disgrace and pampering. The objective of these rules is to gradually accustom your body and your mind to useful products. YouNATURALLY feel the urge to stop harmful food. And twoIMPORTANT conditions. Everywhere carry a bottle of water and drink as often as possible - it helps reduce calorie intake. And download the app to your phone "Food diary" - write down everything you eat.

 

RULE 1. START WITH DINNER STARTERS

Those who want to lose weight, you should choose low-calorie dishes for dinner, for example, vegetable soup or steamed cauliflower. But before you eat something small and tasty. Firstly, a snack will help you quench your hunger first. This means that you can slowly eat the main course. Secondly, the presence of dietary meals turns into a full dinner meal. You will get more pleasure, and thus will not be all evening snacking is one, then the other, just to please yourself.

RULE 2. Add the protein in each meal

Protein stabilizes blood glucose levels, and thus, you will avoid loss of strength and irresistible desire to eat something sweet or fatty. And besides, the protein gives a feeling of satiety for a long time. From animal protein preferably fish, seafood, poultry, beef, eggs, cheese. Vegetable proteins are rich in nuts, seeds, legumes, you can pay attention to protein supplements.

RULE 3. Includes healthy fats

Good fats not only ensure the flow of energy and improve mood, but help keep weight under control. Fats contribute to the secretion of chemicals to ensure the correct operation of the brain, as a result it takes you a signal of satiety. Include in the diet of avocados, nuts, olive oil or coconut oil. IMPORTANT If taking a handful of nuts, you can not stop and eat a whole package, it would be unprofitable for you fats.

RULE 4. HOW CAN EAT MORE VEGETABLES

Vegetables are rich in nutrients and fiber that are essential to the correct operation of the digestive tract.For optimal health, we need 5-10 servings of vegetables per day. Prepare a healthy smoothie for breakfast, prepare a large salad for lunch (of course, do not forget about proteins and fats) and make sure that the dinner vegetables occupy at least half of the plate.

RULE 5. EAT SOME CHOCOLATE

And of course, we must not forget the desserts. Until you get used to the taste of healthy foods every day, eat 2-3 slices of dark chocolate. It may well be that after such a dessert you do not want to eat cake or cookies. Select tiles with cocoa content of not less than 70%.

WEEK 4: START TO MOVE

 

If you can not find time to exercise, your perception of exertion great outdated. If you honestly fulfilled all the previous recommendations, you will begin the fourth week full of strength and energy. So let's deal with those myths that prevent you enough to move. A training session, we recommend that you, do you have time for a few minutes - as long as your husband shave in the bathroom.