The 2 Weeks to Health Book 1st Edition Available for Free

The second edition of 2 Weeks to Health is in the works, and there are a lot of changes being made. With the new book about half a year from being completed, I want to share what is new in this upcoming edition, as well as how you can get the old edition for free!

The second edition of 2 Weeks to Health is a complete overhaul from the first. When deciding what changes to make, the key question was ‘will this make an immediate difference’? We used the 80/20 rule to decide what content should be added to the new book. We want to teach you the 20% of fitness and nutrition tips that will make 80% of the difference in your health. That is why this new edition explains how not to ‘major in the minors’ and how to choose what works best for you.

Topics covered in the up and coming edition include how to get started, workout and nutrition tracking, goal setting, overtraining prevention, diet and nutrition, supplementation, exercise and workout planning, lifestyle fitness, and how to bring it all together in a practical way. Be on the lookout for its release later this year.

The first book’s content is similar but different enough than the second edition that I will be releasing the entire book on this site starting on March 1st. Every day starting on the 1st a new chapter will be released. I strongly encourage you to follow along day to day as the chapters are released. Follow us at 2weekstohealth.com to receive updates on the upcoming release of the free 1st edition and the 2nd edition of 2 Weeks to Health!

“The book continues with the basic premise in mind of “Act Now, Learn as You Go, See Results.” I like the actionable tone. The book is set up to make you do, and learn as you go. The education structure is brilliantly laid out in the lessons. One day you learn what you need to know, and the rest of the days build upon the previous day’s lesson. That is how you actually retain information. Day Zero is Preschool, Day Twelve is High School Graduation.” – Approaching Fitness

 

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2 Weeks to Health Book Summary on ApproachingFitness.com

2 Weeks to Health is a 14-day crash course in how to change your life by giving you the information you need to lose weight, get fit, and feel better about yourself. Approachingfitness.com recently published a summary of 2 Weeks to Health, and I encourage you to check it out if you have a health related goal and aren’t quite sure how to achieve it. You can click here to visit Approaching Fitness and to read the summary for 2 Weeks to Heath: Kick Start Weight Loss and Live a Healthier Life.

“The book continues with the basic premise in mind of “Act Now, Learn as You Go, See Results.” That is how I am going to describe it at least. I like the actionable tone. The book is set up to make you do, and learn as you go. The education structure is brilliantly laid out in the lessons. One day you learn what you need to know, and the rest of the days build upon the previous day’s lesson. That is how you actually retain information. Day Zero is Preschool, Day Twelve is High School Graduation.” – Approaching Fitness

 

Black Notebook with Pen Sitting on Top of It

Free Printable Workout and Nutrition Logs

There are a lot of benefits to logging and recording what you eat and how you exercise and workout. There are dozens of workout logs you can buy, but we decided to offer our readers free printable logs to help with diet and nutrition tracking. You can download and print the log as many times as you like, and we encourage you to print out enough copies to use one every day while trying to achieve a new fitness goal.

You can download and print the workout log here, and the nutrition log here.

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An example of a filled out free nutrition log
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An example of a filled out free workout log

10 Healthy Resolutions for the New Year

Every year we take to the gyms for our new year resolutions to lose weight. Often time a month of working out then leads to 11 months of business as usual, and the resolution doesn’t go very far. This year, try to take baby steps with your resolution at first, you don’t need to jump in all at once. The idea is to make incremental steps toward a healthier lifestyle instead of trying to go all in at once and being overwhelmed. Here are a few healthy new year resolution ideas that can help you lose weight and become healthier without much added time commitments.

1 – Eat at home instead of eating out or ordering out. In the time it takes to get ready to head out, drive to a restaurant, get your food, eat it, and get home, you could have cooked a much healthier meal at home. Learning to cook and choosing what are in each of your home cooked meals is perhaps one of the best things you can do for your health. Not to mention it will also be great for your wallet.

2 – Plan for cravings. If you know you’ll end up reaching for a snack before dinner, make sure you have healthy snacks laying around. Some fresh fruit will always be more filling and nutritious than a bag of chips.

3 – Commit to at least 10 minutes of exercise per day. No matter how busy we are, we should have at least 10 minutes of free time. To build your momentum, every day you should spend at least 10 minutes doing something active. If you are stuck at home, at a minimum do some stretching, but there are plenty of great exercises that don’t make up much space, such as crunches, squats, and push-ups.

4 – Drink more water. Start to consciously keep track of how much water you are drinking per day. If you find yourself drinking less than about eight 8oz glasses per day, try carrying around a bottle of water with you to make sure you are getting enough. Also, replace soda and other drinks with water. Even diet soda can be bad for your health considering the artificial sweeteners have often lead to an increase in weight instead of weight loss.

5 – Get at least 7 hours of sleep per night. To help with this, avoid drinking caffeine later in the day. Caffeine is a stimulate that can keep you awake longer. Also, avoid alcohol before bed. Alcohol, although a depressant, acts as a stimulant shortly after consuming small doses. Try to go to bed at the same time every night, and wake up fairly early to kick off your day. Avoid taking sleeping aids as your body can easily become dependent on them.

6 – Keep an exercise and diet journal. Any time you eat something or do an exercise, write it in a journal. This way you can track your progress, and see how you are improving. You can also tell if you missed a workout, or if you are eating too many fats by keeping a journal. It can be easy to forget how much ice cream you ate when you are scooping it from a large container.

7 – Increase your flexibility. A good place to start is to try to be able to touch your toes while sitting down with your legs straight out. When you have a desk job your body becomes very tight which can lead to other issues such as back pain. Take time each day to stretch out so you can stay feeling young!

8 – Eliminate stress through exercise. If you feel stressed it can be tempted to go to the couch with your favorite comfort food. After the new year any time you feel stressed, try doing an exercise such as jumping jacks. The body and the mind are connected, so moving your body will brighten the mind.

9 – Cut back on alcohol. An average beer has about 140 calories per 12 fl oz, and your average whiskey coke has 200 calories. To get a good buzz going you may have consumed almost half of your daily recommended caloric intake. There is nothing wrong with the occasional drink or two, but keep in mind the more you drink, the more calories you are consuming.

10 – Make any resolutions you have S.M.A.R.T. If you set a goal, ensure it is specific, measurable, attainable, realistic, and timely. If your goal isn’t all of these things, then it becomes nearly impossible to achieve. So instead of saying “I want to lose weight”, say something along the lines of “I want to lose 10 pounds in 2 months by beginning to exercise and eliminating processed carbs from my diet”.

I hope you enjoyed these resolution ideas! If you have any questions, comments, or concerns, feel free to contact me at 2weekstohealth@gmail.com.

What Santa Really Does During the Off Season

Every Christmas Santa visits about a billion homes around the world to bring gifts to all the good girls and boys. During each visit, Santa accepts a bite of a cookie and a sip of milk to show he was there. This means each house Santa consumes about 75 Calories per household or 75 billion calories in one night!

The average person will consume about 750,000 calories in a single year. This means Santa is really packing them in on Christmas! After Christmas ends, the elves will begin building toys for next year, but obviously Santa has some calories to burn off! What exactly does Santa have to do to burn off the 74.999 billion calories? Let’s do the math in terms of exercises!

In the off season, Santa needs to run 225 million miles, conduct 26.6 million hours of burpees, swim for 13.7 million hours, AND conduct mountain climbers for 13.3 million hours to burn off his Christmas shenanigans. Considering there are only 8760 hours in a year, Santa has his work cut out for him to get back in shape for the next holiday season! Next time you feel too sore or tired to workout, just remember somewhere at the North Pole Santa is getting his exercise on.

I would love to hear from you! Shoot any questions or comments to 2weekstohealth@gmail.com