ICEBERG THEORY

Mental and physical fitness are summed up in the Iceberg Theory. This theory includes 4 different areas:

• Motivation – inner will to achieve a dreams.
• Recovery – sleep and relaxing moments in your daily lives.
• Nutrition – everything we eat and drink.
• Exercise – making our bodies strong and functional.
  

You will achieve long-lasting results when all these areas work together. Motivation serves as the foundation for your journey. After that everything else will fall into place.

ABCD OF SUCCESS

Learn these guidelines and you will transform to a sportier version of yourself.

1. Sleep 7 to 9 hours per night.
2. Eat approximately five meals per day.
3. Exercise 4-6 times a week.
4. Drop your bodyweight 100-500 grams per week.

Weight loss is always optional. Feel free to focus on improving sleep, eating and exercise.

A. Recover better by getting enough sleep

Sleep is the most important part of your well-being. It helps you recover from everyday stress. You will even make healthier decisions in life when you are well-rested.

Do this: sleep 7 to 9 hours per night.

B. Nutrition – eat regularly and vary your ingredients

Eating habits are very personal to all of us. Our bodies are different and they respond differently to different foods. When planning your meals focus on the food that will take you closer to your goal. Healthy eating is surprisingly easy.

Three tips to make easy and healthy dishes:

• Versatility and moderation in eating will ensure that you get all the essential nutrients: proteins, carbohydrates, fats, vitamins, and minerals.
• Nutrient density: choose the option that is fresh and less processed. For example, choose fresh fish over frozen, or real fruit instead of juice.
• Regular mealtimes provide more energy throughout the day. Eating regularly will minimize snacking and unhealthy cravings. It also helps with weight control as well as regulates optimal blood sugar levels.

Do this: eat approximately five meals per day.

Eating only three times a day is possible if you are not having an active day. However, you can also eat seven times a day if it suits your active lifestyle better. Listen to your body and adjust your meal times accordingly.

Five meals per day example:

• Breakfast: Bread with eggs, turkey and vegetables.
• Lunch: Colorful salad with protein (fish, chicken tai beef).
• Snack: Handful of nuts and a fruit.
• Dinner: A dish with 1/3 protein, 1/3 of salad or vegetables 1/3 of carbonhydrates (esim. rice, potato, pasta).
• Evening snack: Porridge with blueberries and cottage cheese.

C. Exercise to get better results

Benefits of working out:

• You get stronger
• You gain muscle mass
• Your physical condition and endurance improves
• Your posture and mobility will improve when you are doing exercises with full range of motion.

The UKK Institute of Finland suggests that people should do strength training at least twice a week. A total of four strength training sessions will bring extraordinary results!

Do this: 2–4 strength training sessions per week.

Spice up your training week with other sporty activities, like walking, running, and cycling. You should have one or two days rest per week so that your body can recover. Recovery is all about eating properly and getting enough sleep. Remember to listen to your body. In the best case scenario you can push yourself even further in your next session. That will show you that the process is working. Progression fuels motivation!

D. TAKE YOUR TIME WHEN LOSING WEIGHT

Weight loss should not be complicated. The most important thing is to eat less than you consume. The best way to lose weight is to take baby steps. If you’re eating too little and your calorie deficit is too extreme, your metabolism slows down making weight loss extremely hard.

Do this: lose weight 100–500 grams per week.

Weigh yourself on a scale every Monday after going to the bathroom. If your goal is to lose weight, you should aim for 100-500 grams per week. You will maintain more muscle mass if you keep your weight loss steady and reasonable. If your goal is to gain weight you can do it at the same rate. Note that your weight is more likely to fluctuate if you weigh a 100 kg compared 50 kg. Try to look at your own results and avoid comparing them to someone else’s. We’re all unique and we follow our own path. And remember that slow progression is better than no progression.

HAVE A CRUSH ON YOURSELF!

Making an effort to improve your health is always a good decision. You are precious the way you are now. Nobody’s perfect so don’t stress about it. Fall in love with the process. Become your biggest fan and dare to have a crush on yourself. Weighing yourself every Monday morning is a good way to keep up with your progression. You can also take before and after pictures, celebrate after every completed workout, and just experience pure happiness in feeling stronger and healthier. When you feel like you want to improve in something:

• Set a goal.
• Aim.
• Shoot.

You can do it.
I believe in you.

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