The Wokingham Paper

EVERY STEP COUNTS: Taste the rainbow


It’s the last article of March 2019…

Sorry to rub it in but next week I will be going on holiday so expect some holiday pointers thrown in there for good measure.

So … what we waiting for then?

Let’s go for it and start with our state changing statements to get us fired up for this week’s article:

Be YOU this week but be the best version of YOU.

Be YOU this week and give it your all staying true to your values.

Be YOU this week and don’t be scared of standing out for being AWESOME compared with everyone else…


You get it by now right? Be YOU and own that skin of yours!

For the last two weeks we have covered the following foundational principles:

  • Aim for a base layer of movement per day.
  • Drink water and hydrate yourself.
  • Aim for an amount of sleep where you don’t feel the need to have a nap during the day.
  • Make mobility and stretching a part of your daily routine.
  • Set goals
  • Eliminate excuses
  • Take a fish oil daily
  • SMILE as often as possible

This week we are going to go through four more and they are:

  • Conduct breathing exercises daily.
  • Get a load of varied colours in your diet
  • Fullness from food should depend on your actual goal
  • Get your NEAT factor up

So, let’s start with the first tactic, shall we?

Conducting breathing exercises is a must for everyone. Whether life is cool and easy or whether it is stressed and intense, make some room for breathing exercises.

A common approach I use is just to set a timer for 2 minutes and just focus on your actual breathing. Setting the timer means you don’t have to worry about falling asleep or nodding off and then you can really engage with being mindful and at one with your body.

Slightly slower breathing than normal works a treat and having a pause after the in breath really gets you chilled. I find that when you do this type of work, your body thanks you for it further down the line. The science is there to back it up and I know for sure you won’t see the time as wasted.

Give it a go and if you really want to learn more, check out my previous article last year which will be online on the subject.

Secondly, varied colours in your diet, I really love this one.

Aim for what I like to call the RAINBOW diet. A rainbow has many colours and so must your dietary intake. Aim for yellows, greens, reds, blues, purples and whatever other colour you can think of. If you only ever eat one or two colours, then it is highly likely you are restricted in some way.

You’ll be missing something correct? Let’s say you never have red foods in your diet, try some peppers, eat a red apple, get some strawberries in your smoothie. Don’t see purple very often, try some blueberries and grapes, the benefits are endless.

Want more green in your diet? I suggest grabbing a bag of spinach or kale and adding them to your salads. I will write an article whilst I am in Majorca on the RAINBOW diet and how you can make it work for you.

OK, so now onto number three and that is fullness control. I have three simple rules for you when it comes to your eating. If you follow these three simple rules 80% of the time, then I know you will be successful in your goal attainment.

  • If you want to lose weight – stop eating before you are content.
  • If you want to maintain weight – stop eating when you get that first feeling from your stomach that you are satisfied.
  • If you want to gain weight – Stop eating when you are full.

Seems simple? Give it a go and see how it works for you. This method needs no calorie counting and relies on your own internal feelings. Eat mindfully and slowly and you won’t go far wrong.

Finally, number four and that is the NEAT factor. I covered this tactic just a few weeks ago but essentially it is all about your movement that doesn’t include exercise.

I could bombard you with science, but it is actually really simple. Try and stand up more than sitting down. When you have the option of a lift or stairs, take the stairs.

If you could get off the bus a stop earlier to get to work and walk instead and it won’t affect your timings too much then go for it. If you could ring a colleague or walk to the other side of the office and actually speak face to face, then take the later option.

NEAT actually has a huge effect on overall calories and if you master this then you will be well on the way to success.

So, there we have it… another four game changers for you to implement right now today.

If you do what you’ve always done, then you’ll get what you’ve always got.

Above everything else this week, end March on a huge high and be the BEST version of YOU.

I want to leave you with two quotes from THE SECRET this week and they are:

“Choose your thoughts carefully …you are a masterpiece of your life”

“You get exactly what you are FEELING”

So… think positively this week and feel good and you will receive positive results and feel AWESOME…I like the sound of that.

Happy Sunday and see you next week 😊

Chris Hunt, author of the Every Step Counts column

Chris Hunt is the Head Mind, Body and Life Coach at The FUNdaMENTAL Coach based out of The Hub, Molly Millars Lane, Wokingham

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