OUR NEAT PROGRAMME!

It all began as an idea of the founder, Roberta, whose purpose is to present and share an overarching, but at the same time modular and fun, approach to healthy nutrition, fitness and meditation but without neglecting to shed light on the importance of mindset, that melting pot of beliefs, convictions and assumptions that drive our thoughts, actions, choices in life and, last but not least, our self-image and self-worth perception

Roberta thinks that having a deeper look at these subjects, mastering them and, eventually, exploiting possible synergies among these different areas, will enable us to consolidate in a long-lasting way the results achieved in each one of them. On top of that, this will also prevent us from bouncing back and forth and experiencing such a frustrating yo-yo effect, which, unfortunately, associates many programs of physical transformational and personal growth

Thanks to her personal experience of almost 20 years of personal studies, info gathering and trials that allowed her to progressively tweak the program’s structure in the most effective way, Roberta believes that the NEAT protocol (Nutrition, Exercise, Meditation, Mindset) can effectively support the practitioners to get harmonic and balanced mind-body lifestyle and, consequently, long-lasting results

This programme’s content is accessible through different channels: this website and Lifekoru’s profile in the main social media (Facebook, Instagram, Youtube)

This website has a subscription system through which users can subscribe for FREE, join to various mailing list, download FREE contents and keep themselves posted on the main news and initiatives running

The social media channels are constantly updated with images, pictures, audios, videos, posts and blog articles which are relevant to the project

MORE ABOUT NEAT

As quickly touched upon before, NEAT represents the core program of Lifekoru, thanks to a modular structure that ensures a consistent and organic unfolding of progressive contents

The NEAT programme is illustrated in detail in the e-book “Think fit, be fit” available in free download to this website’s users

The NEAT programme consiste of 4 Modules:

1 = Nutrition,

2 = Exercise,

3 = Meditation,

4 = Mindset

This way, users will have the chance to freely choose how many modules and which ones of them to get

Have a look at the NEAT modules!

FREE INFO DOWNLOAD!

NUTRITION & EXERCISE

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MEDITATION & MINDSET

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Start up your NUTRITION

Shape your Body, Module 1

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FOREWORD

The human body has been designed over millions of years and then built in 9 months, to recover its own balance in every situation. Nevertheless, because of the difficult pressure we put it under, almost daily, it is facing a minor decline and sometimes even a major one. Nature created the perfect machine. The environment and especially its owner are constantly challenging it

For the last few hundreds of thousands of years, humans have mostly eaten food from two food groups, promptly available in nature, such as lean protein and natural carbohydrates: fruits and fiber-rich vegetables. Only recently, with the beginning of the agrarian revolution, our nutrition has started to change with the introduction of very dense and processed carbohydrates, such as grains and products made from grains

Moreover, since the end of the second World War, with the fast and dazzling development of the food industry, a totally new range of foods has started to appear on the malls’ shelves: refined sugars, sweeteners, highly processed carbs and foods, trans fats, chemical preservatives, additives and so on. Maybe this is a bit too much for our body and genes to go through in less than one century!

However, fast-forward in history, since mid-70’s the dietary recommendations of the nutrition’s Authorities all around the world have proposed increases in carbohydrates intake and decreases in fats, saturated fats and salt consumption. Interestingly, since a dietary shift in this direction has taken place, we have also witnessed an overweight/obesity and diabetes increase, rather than a containment of these conditions

The increase of obesity started around 1980, followed closely by the type 2 diabetes and they have skyrocketed ever since. Likewise, heart problems did not appear to be as popular before, despite people consuming the same foods (saturated fats and red meats) that Authorities blame as the major cause of this disease. If you think about it, for the last 40+ years, we have been exposed to various public health campaigns designed to advise us on what to do for a healthier heart. As a consequence, you would expect cardiovascular diseases to be decreasing. But, unfortunately, this is not happening to be the case

Worldwide obesity has more than doubled since 1980. In 2014, more than 1.9 billion adults (>18 years old) were overweight. This accounts for ~40% of the world’s adult population, equally distributed among men (38%) and women (40%)

Of these, over 600 million were obese (~13% of the world’s adult population – 11% of men and 15% of women)

But the most alarming data concerns 41 million children under the age of 5 who were overweight or obese in the same period (2014)

This is not a very encouraging picture, isn’t it? It looks like there is something wrong we started doing on a vast and worldwide scale. Maybe the recent changes in our lifestyle or some misinformation played a major role, however my intention is not so much to find out the origin or the culprit of such a big problem, but it is more about spreading out some information and shedding light and awareness on it, so that we will be able to make more conscious choices and take more effective decisions on what it is best for us to do in order to preserve and take care of our health

WISDOM NUTRITION PRINCIPLES

1_ SIMPLICITY

Very simple to follow and easy to prepare recipes + Italian recipes on Sundays

2_ BALANCE

Effective AND healthy Nutrition thanks to

[balanced composition + stress-free + easy to follow]

3_ FREEDOM & FLEXIBILITY

Even though sticking to the Meal Plan instructions is of utmost importance in order to achieve faster results, WISDOM allows space for freedom and flexibility too, as they are crucial for the Plan being bearable in the long-term

Why flexibility? Because, in the end, what really matters is to fall within the guidelines approx. 75%-80% of the time, while you can go a little bit your own way the remaining 25%-20% of the time, without compromising the achievement of your desired results too much

Why freedom? Because life is meant to be enjoyed in all its facets and being stress-free is key to success, as you can just only hold your breath for so long

4_ CONSISTENCY

Nutrition is a lifestyle choice and a tool to reach optimal health, rather than a quick fix to go for in time of trouble or distress and then go back to unhealthy habits

5_ REAL FOOD

WISDOM includes only ‘real’ food, i.e. food which is as close as possible to what you can find readily available in Nature

I deliberately decided not to include any supplement, such as protein powders or snack bars, and to limit as much as I could the introduction of packaged or processed food

6_ EFFICIENCY IN FOOD USAGE

WISDOM Meal Plan structure minimizes food waste

7_ EFFECTIVENESS & BENEFITS

You can get your goals (e.g. body fat loss), keep them up in a long-lasting way while, at the same time, attaining many other beneficial effects such as:

  • fat loss
  • hormonal balance
  • inflammatios’ reduction
  • detox
  • macro nutrients balance
  • healthy eating habits and tools

8_ CUSTOMIZATION

WISDOM Meal Plan allows you to customise your plan according to:

  • sex (Male/Female),
  • age
  • cardiovascular risks factors,
  • goal (Maintain/Lose/Gain),
  • body type (Ectomorph/Mesomorph/Endomorph)
  • physical activity level

 

Start up your MEDITATION

Shape your Mind, Module 3

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WHAT IS Mindfulness?

Mindfulness is a very simple form of meditation that was little known in the West until recently. A typical meditation consists of focusing your full attention on your breath, as it flows in and out of your body. Focusing on each breath in this way allows you to observe your thoughts as they arise in your mind and, little by little, to let go of struggling with them

At first, Mindfulness can seem like an intangible concept. However, practicing Mindfulness is quite simply the act of concentrating on your breathing, being aware of your breath and being aware of what is going on around you in the present moment. The more you do it the more the simplicity of it becomes clear and the benefits manifold. It lightens the mind and the spirit

ESSENCE OF Mindfulness

The essence of this discipline is in the word itself – Mindfulness – being mindful. Being aware with real attention. Strengthen this muscle again and again by using breathing as a constant access, whenever you want it or need it

It is easy to read about the importance of being mindful and then forget about it and not actually apply it. Mindfulness and all its benefits will not become apparent until you’ve really engaged with it. Like everything it gets better with practice

Even the first time you do the simple breathing technique, really take time out to experience it for yourself – the result is immediate. It will empower and encourage you to take another step and then another one, until you are being mindful in other activities

EXPERIENCING Mindfulness

If you try to calm [the mind], it only makes it worse, but, over time, it does calm and, when it does, there’s room to hear more subtle things. That’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It’s a discipline, you have to practice it. (Steve Jobs)

HOW TO GET STARTED WITH Meditation…

Take your seat. Find a quiet spot and a stable seat, avoid perching or hanging back while seated

Sit down comfortably. If you’re sitting on the floor or on a cushion, cross your legs in front of you. If you’re sitting on a chair, keep the sole of your feet on the ground, pointing forward the tip of your toes

Straighten up your upper body, following the natural posture of your spine. Drop your shoulders a little to eliminate any stiffness

Take your hands wherever it allows you to assume a comfortable posture, not too tight nor too loose: to your lap, onto the tops of your legs or by your side

Drop your chin a little, let your head gently leaning forward, and eliminate any stiffness. You may close your eyes, if you feel like. Even though it may help you stay focused, especially at the beginning, it is not necessary. You can meditate even with your eyes open, without focusing on anything you will be seeing

Be present for a few moments. Relax. Take your attention to your breathing or the sensations in your body

…& HOW TO PRACTICE Mindfulness

Concentrate on your breath. Feel the physical sensations of the air moving in and out through your nose, listen to the sounds it makes through your nostrils, feel the freshness of the air entering your body and the warmth of the air leaving your body, feel the rising and falling of your chest or belly. Choose your focal point and, with each breath, mentally note “breathe in, breathe out”

If after a few seconds your mind wanders (and it will) do not worry, be aware of your thoughts, without judging them. Simply observe your thoughts and, after a few moments, gently come back to focusing on your breathing

Even if your mind appears to be quite restlessness do not get discouraged, it is normal as it has been trained to be very active. So don’t get anxious nor frustrated, thinking you’re doing something wrong. Do not engage with the thoughts, just observe them and come back to focusing on your breathing over and over again. It will get better with practice.

Continue this practice for 10-15 minutes then, when you are ready, gently lift your gaze or open your eyes, start reconnecting with the environment around you, listen to the sounds. Notice how your body feels and gently start moving your hands and feet. Take a deep breath in and notice your thoughts and emotions. Allow yourself to be present for a few moments and then go on with your day

Start up your EXERCISE

Shape your Body, Module 2

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THERMO is the 2nd Module of the NEAT programme and it is all about physical exercise

In a nutshell THERMO is a 12 weeks training program which integrates Functional and Interval Training

It is very short (30 minutes is the max lenght of the working sessions, but on top of this you must count 5 minutes of warming up and 5 minutes of cooling off), effective and it doesn’t require any particular equipment

Every week of the program encompasses a detailed training program (both Strength and Cardio) where the workouts’ and exercises’ structure is explained in detail thanks to pictures and captions

The name THERMO is an acronym where each letter recalls a benefit you can get from the training:

Time saving

Healthier heart

Endurance

Reduction of fat, hormonal balance & anti-aging

Metabolism boost

Oxygen V02 improvement

The workouts’ offer currently available includes:

  • Intro e-book “30′ THERMO workout to long-lasting results”
  • 12 weeks FULL BODY workout guides for Beginner / Intermediate / Advanced
  • 12 weeks TARGET ABS
  • 12 weeks SPECIAL GLUTE

Have a look at the offer available inside THERMO!

Tweak your MINDSET

Shape your Mind, Module 4

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There is a lot of literature stating that the combination of [Nutrition + Exercise + Meditation] is the key to wellness.

And of course, it is.

But, in my experience, in order to achieve a long-lasting wellbeing (and with that I mean a stable position with very low chance of bouncing back to the starting point) something is still missing.

So, what is this “x factor”, this “quid” that seems to work wonders as a glue, keeping all the other elements together? Well, it is neither a magic pill nor anything else you can buy as a quick-fix solution.

This x factor is what you think about yourself.

Just as simple as that. Your inner beliefs related to your self-perception and self-image.

This can sound a bit awkward and strange as we are used to believe that we know what we think. But unfortunately, this is not always the case. In fact, only something like 5-10% of our thoughts are conscious whereas the rest ~95-90% operates at a subconscious level. This is why what we are aware of thinking is not necessarily what we express with our daily behaviours.

I’ll try to make this point a bit clearer. If you think about yourself “I am a fat person”, maybe because this is what you have experienced sometimes, or if you tell yourself in your never-ending internal dialogue “it is difficult for me to lose weight, get fit or be 100% healthy”, this inner and subconscious self-image becomes your self-sabotaging personal program. Why is that?

This happens because the subconscious mind (whose primary task is to keep us alive and therefore to guide us to safety and risk avoidance) once programmed in a certain way, tends to automatically condition itself and reinforce itself into its dominant thought patterns. In other words, sooner or later the subconscious mind will take us down to its less resistant patterns in order to keep proving itself right, unless we make a conscious effort to reprogram these patterns by choosing others that empower us a little more (which is easier said than done!).

I see so many people struggling so hard, getting frustrated, giving up or compromising their happiness, love or success because they can’t feel happy and comfortable with their self-image (internal and, as consequence, external too).

I can show you what I did and how.

Simply ask yourself this question: “would I feel happy, in one year from now, if I found myself exactly where I am now?”. If your answer is “no!”, or even just “maybe not”, rest assured you are in the right place. Let me show you something more about how to implement this very easy and NEAT formula to Wellness Made Simple!

Xxxx