Luke Coutinho - Eat Smart Move More Sleep Right

ISBN 978-93-81115-85-5

CoverMishta Roy LayoutsAjay Shah PrintingRepro India Ltd

Published in India 2012 by
BODY & SOUL BOOKS
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No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior permission of the Publisher. Any person who commits an unauthorised act in relation to this publication can be liable to criminal prosecution and civil claims for damages.

Disclaimer

This journal can be used with virtually any fitness program and food plan but it does not make suggestions about how much or what kind of exercise or food you need. That is the role of your trainer and nutritionist. We recommend you discuss your plan with a doctor before starting.

To my family ~
Dad, Mom, Luanne, Aldrin, Declan,
Reuben, Byron, Clive, Roxanne,
Bronco, Thunder, Sneaky & Diesel (RIP)
~ my constant reminders that life is
beautiful. Thank you for your
Unconditional love.
This book is for each of you.

ABOUT THE AUTHOR

Luke Coutinho believes in natural health and fitness, and in achieving the same through simple, uncomplicated methods. His clients range from CEOs, MDs, company presidents, celebrities, entrepreneurs and businessmen to priests, nuns, social workers, the less fortunate and the people who need guidance and motivation to get fit and stay motivated. This diverse mix of clientele is spread globally across New York, Canada, Europe, Far East and India. He has been successful in coaching people on general fitness, wellness and lifestyle, and in the fields of weight-loss, adult and child obesity.

Luke is tied up with several NGOs and educates children and parents on basics of nutrition to help combat rising malnutrition numbers. His passion towards educating people about cancer and other diseases has got him currently involved with renowned hospitals in the U.S, for research and procurement of natural foods and papaya brews to prevent and aid in the cure of cancer. Luke has been working with IBM GPS for over 8 years and his work experience includes India, Dubai, Qatar, Belgium, New York and the UK.

Luke can be reached at: luke.coutinho@gmail.com

CONTENTS

Part One

Introduction

Nutritionists notes.

Tips for using your journal (with examples).

EFS Model of Fitness.

Part Two

Recording stats.

Weekly goals.

Daily activity pages.

Scribble space.

Part Three

Weekly progress charts.

Congratulations.

In Gratitude.

INTRODUCTION

I strongly believe that man complicates things, way too much.

We have more gyms, health clubs and health foods available and we have more disease and obesity.

We have more elaborate security systems and we have more crime.

We have strong and multiple education systems and we have more children taking to drugs and other illegal activities.

We have more money and less time.

This book is not based on the lifestyles or regimes of celebrities or the rich and the famous. The intention is to reach out to common people and inspire them to believe that they can get fit and healthy today, in the simplest way possible.

We must understand that our bodies are built differently. What works for someone else, may not work for you. Fitness is a result of so many factors: Your lifestyle, genes, the food you eat, the kind of exercise you choose, the amount of sleep you get, and most importantly, your mental attitude and the kind of goals you shape for yourself.

This compilation is based on simple and basic principles and facts that have always existed, but have gotten twisted, complicated by man and have become expensive over time.

You dont need to spend extravagantly to get fit; neither do you need fancy gym memberships. I want everyone to understand the basics of getting fit and healthy, and to start doing so. If you are told to eat or not to eat a certain food, do a certain exercise for a particular duration, ask why. When you understand the logic and gain this knowledge, you automatically begin to incorporate change because you understand it. No one can tell you what to do, and make you do it, unless you accept it and make a personal decision to do it. That comes from within you. It comes from understanding why, and accepting the change.

Success will follow when you know what you want, and you work towards it.

Time and again it has been proven that writing things down can help you become more organized, focused and committed to your goals. When you see your efforts in black and white, you will be better able to analyze progress and detect areas that need improvement.

This is your support tool 60 days success journal, which will support and guide you over the next 60 days until you have firmly established new habits of eating, exercise and sleep ,to make your body last you a lifetime.

As time passes, your journal will continue to help you stay motivated and on track. Your journey to a healthier body and lifestyle begins with your first entry, and as days go by and blank pages get inked or penciled in, you create a personal memoir of important achievements, a fitter you.

NUTRITIONIST NOTES

Fitness is the new global buzzword. Wikipedia best defines Fitness as A general state of good health, usually as a result of exercise and nutrition.

To attain desired levels of fitness, you must have three crucial elements as part of your lifestyle.

These three elements work hand in hand. You cannot achieve fitness levels with just one or two of these three elements. I like to refer to it as the EFS model Exercise, food and sleep.

You may have the best food plan and sufficient exercise, but without sufficient sleep, your body will not have time to recover or carry out important hormonal functions related to weight loss, hair, skin and other important functions.

You may have the best food plan and sleep, but without exercise your bones will get weaker, your cardiovascular and lung health will deteriorate and your fat percentage may increase. You will feel tired and lethargic even though you may have slept sufficiently.

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