Jon Dean Healthyhabits

Keeping health & tness simple
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hello@spoonfedtness.com
Check out the intro video at >YouTube<
Copyright: Feel free to send this book out to anyone you think it could help but please don't offer it as your own work. Even better, send your friends to collect it from our website and that way we get to give them even more great health advice. Remember, the information in this book is our opinion and does not guarantee you will look like Johnny Deep or Jessica Alba. Seek some medical advice from your doctor before you make any major lifestyle changes and remember to start slow and KEEP IT SIMPLE.
If you have any questions about the book, please contact:jon@spoonfedtness.com
Now what you waiting for, get reading
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(clickable) Table of contents

Part 1: What we can do to help Our story How to speak with us Part 2: Taking the rst steps Part 3: Making your plan Part 4: Practice the easy bits 5 top weight loss tips Part 5: Fine tune your success Part 6: Stay on track Part 7: Giving back About the author
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Part 1: What we can do to help

Introductions rst.
The book Welcome to our rst ebook. What you are about to read will help you lose weight, improve your tness and regain the vibrancy you deserve. We love to keep things simple and this book is a little example of how easy it is to start. Being healthy is something that we all have the right to, so let's start today. (Some images are clickable)
The website Heres where you nd all our information. We love our site and want to build a community of healthy people here. The site is simple, just click on our headings to take you to the relevant area. Once you arrive, you have access to the content including videos, audio, articles, interviews, tips and advice. For constant updates visit the blog page.
The team You can learn about everyone on the team page of the website. Click here to meet us
Page 4 hello@spoonfedtness.com
Our story With so much bad information oating around in the media and Internet I felt I needed to get a grasp on what could be trusted. My name is Jon Dean and i'm going to sum up why i'm here in one line.
My clients deserved to have the best

It's taken many years of research, practice, trial and error to get here. This website has been a goal of mine since 2007, when i rst opened my personal training business. For many reasons, something always seemed to get in my way, until I took some of my own advice. I just did it. I took a small, simple step and started sending my clients weekly helpful emails. That simple gesture lead to more referrals, more money to invest, which gave me more time to give back to my community, work on bigger projects and meet more experts. I started to research in the eld of weight management and took my work abroad. Now I get to spend everyday helping people lose weight, get t and feel great, not just here but over the whole world through spoonfedtness. It's been fun and challenging so far and I'm so grateful for the many amazing people I've worked with over the years. I've got a pretty heavy arsenal of health and tness weapons to use and my biggest projects are to come. Now is the time that the spoonfedtness team will shine and with one goal in mind - to help you. All experts in their own eld, we combined our forces to make an all knowing, all powerful mega-expert. Ok, so I'm over exaggerating a little but we do know our stuff, we love to help and we care, passionately. Enough talk, let's rock & roll.
"A person that never made a mistake, never tried anything new" Albert Einstein
What you will get from us Info: Change your life the right way. Media: Learn with video, audio, script Tools: The right systems, kept simple Communication: Email, Skype, Facebook
Open 24 hours a day We love to speak with our community! Stop by and say hello anytime and one of the team will get back to you.
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Part 2: Taking the rst steps

"What saves a man is to take a step. Then another step"
C.S.Lewis
Apply these steps and you can't fail Like anything successful, you need a set of rules. I prefer to use the word principles, key factors that make you who you are. Weight loss, tness, recovering from injuries, they all have them. Our job is to research which principles work the best and which are simple. We have four phases to our healthy living plan
Plan Basics Fine tune Maintain
So let's take our rst step We have worked with thousands of clients and made lots of mistakes. The good news is, you don't have to. We are going to show you what to do, when to do it, why you should do it and what to do if you don't like what we ask you to do. Wow, lots of do's, so are you ready? One more thing, just do it.
"Woohoo" Homer Simpson

Part 3: Making your plan

"A goal without a plan is only a dream"
Robb's mum
Why we set goals Imagine you set out on a long drive to visit a new fun park. Everyone's talking about it and it's only 3 hours from your house. You rush your family into the car and drive off like a mad man, two minutes later you stop.
Where am I going?
There's not many of us that would start an unknown journey like that, especially if the outcome was important, time was a factor and those we love were affected by it. We would simply take out a map and plan the journey. Then we could estimate how long it would take, what we need and work out what else we might need to make the journey more enjoyable.
Most of us would plan a trip to the fun park, but not plan for our health...crazy?
This is always the most overlooked step. When I ask my clients why they are overweight, unt and unhappy, I get all sorts of answers. Most often it's because they just don't understand how complex it is to stay healthy in our not so encouraging environment. Most people just assume it will be easy but the sad truth is, not many of us are getting it right and as a result we're not living to our full potential.
"Setting goals is the rst step in turning the invisible into the visible"Tony Robbins
If you plan, you make it easier, it's that simple. You can enjoy the real magic, the journey.
The plan gets us there with fewer steps Life is all about the moments. A little cliche but true. Take a look at any good study that discusses happiness. It turns out it's not our money, not our job, not our possessions, not where we've been or what degree we have, it's actually very simple.
Happiness comes from the moments we share with those we love

Quite obvious really, just think back to moments spent with your loved ones just doing nothing special. Hanging out, laughing and enjoying the moments. This is happiness and yes, we have to earn money to look after these moments, but we also can't forget that time goes by too quickly. Fortunately there is one thing that will improve these moments and as a bonus, improve how you perform in every aspect of your life. Vibrancy from being healthy
"I have the body of an eighteen year old. I keep it in the fridge" Spike Milligan
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There is nothing like it when you are just bursting with positive, healthy energy. Everything you do, everyone around you and everything about you will improve. Think about it, what doesn't benet from you feeling great. Vibrancy, energy, happiness. You take the right steps, the electricity in all your trillions of cells starts to increase.
YOU VIBRATE AT A HIGHER FREQUENCY
People are attracted to like minded people and this stems from the energy we give off
The right mix of food, rest, interaction, stimulation and smiles will upgrade your current energy levels
"Happiness depends upon ourselves"

Aristotle
Planning should be kept simple, try answering the questions below. What do you want? Lose weight When do you want it? My vacation to Ibiza Who or what can help you? Friends, the gym, spoonfedtness Who or what will stop you? Work, family, illness Who and what else will benet if you succeed? My family, my work Now start to build a picture, you can see that losing weight will benet lots of people in your life, it will help your work and you will look great on holiday. You can also see who or what might stop you. Now focus on your answers and describe each one like a child is asking you why and then again with a friend asking you how. "I want to lose weight - why - because I want to look good on holiday - why - because I don't like my body - why - because I'm fat - why - because I don't do any exercise - why - because I'm so busy at work - why - because I'm scared of losing my job so I work extra hours...." You see what happens when you have that annoying child asking why, you get to the root of the problem. You just found out that if you sit with your boss and explain why you are worried, most likely your boss will tell you how wonderful you are and not to worry. Now you have more time, so you can go and play tennis with your friends, so you will become healthier, more social, more relaxed, happier and more condent and that's a big step towards looking great for Ibiza. Now try it with the friend asking you how to every question.
"Let our advance worrying become our advance thinking and planning" winston Churchill
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We all fall off the wagon This is when your plan really comes into it's own. Think back to your journey to the fun park. Some of us got out the map but those of us more techy used the satellite navigation. Spoonfedtness is a bit like the sat nav, except without the annoying voice. What happens when you make a wrong turn - "in 200 yards, take the next left". Genius, you planned where you wanted to go and when you went wrong, someone was there to show you how to get back on route.
Everyone makes mistakes, it's how we learn

We don't need to worry because we have a plan. It provides us with the route, so when we fall off, we can see how to get back on. Easy. I gained weight and lost my tness but because I have a plan, the knowledge and now the experience, I found it simple to get my health back on track. To see how I did this in 30 days, click here or go to www.spoonfedtness.com/30 To nd out more about planning email jon@spoonfedtness.com and I'll send you a link to watch our next planning session with our weight loss group.
"A life made making mistakes is not only more honourable, but also more useful than a life spent doing nothing"
George Bernard Shaw
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Part 4: practice the easy bits

"One man cannot practice many arts with success"
Plato
See great returns on your time Some things we do in life give us great returns for the time invested. Author of the '4 hour work week', Tim Ferris stated that "we need to do the 20% that gives us the 80%". That makes perfect sense, don't waste your precious time on things that don't give you back good returns. If my goal was to climb that rope to win a million dollars do you think I would be wasting time on a treadmill? No way amigo, i'd be concentrating most my efforts on climbing strength and staying as light as possible. I would focus on as few things as possible and get real good at them. It's the same with your health & well being, you just need to know what to do each day to look good, feel great and perform even better.
"The simple actions we practice each day

become habitual, they get easy" Me
In other words, what we keep doing will become automatic. The problem is for many people we have built habits that do not give us the results we desire. You think one thing, 'I want to lose weight', but your actions don't give you the result you want. This is because you have two minds working away. The conscious mind, "hello my name is Jon and I should be t and healthy" and the sub-conscious mind, "I'm stressed so I'll eat chocolate, now I'm tired so I'll watch TV".
The big factor here is that our sub-conscious mind is the hard drive and it runs on automatic, recording information and working away most of the time. The result of years of reacting a certain way to a situation, creates a programme, stored in your hard drive and automatically played when it's required.
If I throw you a ball, you catch it. Automatic.

Remember learning to drive, how many dials, actions and functions you had to focus on at once. Mind blowing at rst, your conscious mind was in top gear, no room to think of anything else. But fast forward 6 months later and look at you go. Straight to work, talking about last nights gossip, drinking a coffee and before you know it, you're there. Did you think about how you were driving? No way, fully automatic all the way!
Thank you amazing body, you rock!

This is your sub-conscious in control, leaving you vital space to think about other things. The sub-conscious basically records the way you react to a situation. The more you do it, the stronger the recording and the more likely it will get played automatically.
"Any thought that is passed on to the subconscious often and convincingly enough is nally accepted"
Robert Collier
This remarkable feature of our remarkable self is one of the main reasons people fail to be remarkable. The trouble with the subconscious mind is that it basically becomes your observations and actions. If what you do and what you observe is recorded and then played automatically, without you even knowing, you are not really in control. Ever wondered why successful people hang out with successful people? Why are places like Google and Apple so creative and productive? The environment breeds success by empowering people, surrounding them with creative, positive stimulants, which encourage positive actions. This culture is absorbed by the employee and replayed by their own hard drive. Automatically and unaware, they can't help but improve. I know this isn't a self help book, but understanding that how you view your world eventually creates programmes in your mind. See stress, think stress, be stressed. All you need to know right now is that your health might not be exactly where you want it because you're subconsciously taking the wrong actions. You can think you want to be healthy all you want, but are you aware that you are acting healthy? You are your subconscious thoughts.
Tell yourself you deserve more. It's a habit that I just did again and again and the changes started
"What you practice is what you manifest"

Fay Weldon
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Scenario: Stress from your manager (stimulus), you react by getting angry, moan to friends and then eat some chocolate (subconscious programme). Fully automatic and created by you from observation and practice over time. The annoying thing, when we cool down, we say "that just wasn't like me". Truth is, it isn't, this is something you picked up, learnt, stored and kept using because it was automatic. If you actually stopped and thought about what your boss said to annoy you, maybe you would see how stupid it was and how pointless it is to get annoyed because you are brilliant and the boss has no life.
According to the amazing Dr Bruce Lipton, the subconscious mind runs 95% of our day.
So what can you do today, right now to take action? Stop, be quiet and just say thank you. If you focus on the things in your life that you are grateful for and say the words 'thank you', something very special happens. You feel good. You actually make your self feel worthy, special and grateful for the things you have, all this from two little words. This changes your whole energy because you have changed your perception of life, of your self worth and even if it's for a few minutes before you dive back into the chaos, you are in control.
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A few years ago, I was feeling very stressed and worked up because of a major problem in my life. I was actually making myself sick with worry. My health suffered and as a result, everything suffered. One day a religious friend of mine noticed my change and simply said to me, "how much would you sell your eyesight for." I looked at him confused, "well....nothing" I replied. "And thats just your eyes" he said. He made me stop and remember that I had truly remarkable things in my life. I had been so focused on the problems, my life had become negative. That breathe of fresh perception gave me enough clarity and happiness to focus on climbing back up, it took continuous practice but I climbed back up. I also set my ring tone to Bob Marley's 'Don't worry, be happy'. Thank you for taking the time to read that last section. Having a positive outlook on your life and how you contribute to this world will completely change how you feel. It doesn't matter what you are doing, what you look like, how healthy you are right now and if anyone really cares. You matter, and you have something remarkable about you, something you can improve at work, home, in your community or just in your self.
Think and say Thanks Give back / Take action Smile Think about what you did Do it again
5 top earners
Drink water Drink water. It really is a no brainer but most people don't do it. Without it you will die. Water gives us life, it energises, heals, improves cellular function and therefore, makes you who you are. It's simple, drink more, feel better. Go and have a glass right now, zero calorie, cheap, no effort, thinking improved, look better, feel better, perform better. Nice. Cut the sugar I know it's another obvious one but do you really understand what sugar does. Sugar means quick energy, which sounds great but we all know what happens if you don't use up the energy. This is the remarkable saving function of the body, it hates to waste and stores it as fat. However, for most of us this is not what we want, we don't want to store fat, we want to burn it. Today is your lucky day, because you are about to learn a quick way to take in less sugar. The rst step is understanding where to look for sugar so you know how much you are consuming.
Finding the balance is most of the battle

Energy in vs energy out, if you take in more (food & drink) and don't put enough out (moving) you store more (fat). Managing your weight isn't quite that simple although if you can get this equation balanced, you will certainly make a giant leap forward towards better health. Reading food labels Everyday you eat food that has a little label on the package, informing of what it's made of. Within 10 seconds you can see if the tasty little snack you're about to buy will add pounds to your waste line or leave you feeling great.
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This is a very basic guide, if you want to know more about reading labels, ask us a question on facebook or check out our coaching page on the Website First check the serving size, is it a similar size of what you eat. Sometimes it can be misleading so read carefully Total calories per serving, do you know how many calories you should have each day Reducing the amount of fat, especially saturated can improve health. 9kcal/g Cholesterol is vital for us but we need a balance to prevent arteries clogging Sodium requires huge effort to clean out of our bodies, keep it low Carbohydrate digests into glucose (sugar), so tread carefully, monitor 'sugars' 4kcal/g We need protein to help repair If you eat right, your will get vitamins & minerals from unpackaged real foods Everyone is has a different caloric need, it will take trial and error to get it right. Learn your requirements and start to ne tune
What is the the right amount of fats, sugar and salts?

When you read the packet check to see actual weight, serving size and compare with 100g guides below.
Per 100g Total fat Saturated fat Sugar Salt*
High (g) 20 5 15 1.5
Low (g) 3 1.5 5 0.3
*If it is sodium, high value: 0.6g and low: 0.1g
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Sleep early The early bird catches the worm Just think about the night you couldn't sleep and had to work early the next day. How did you feel? Need I say more. Sleep deprivation is one of our most important failures. We can go to the moon, grow an ear on a mouse and teach a dog how to dance but we just can't seem to get the basics right.
Water, food, sleep, shelter, job, fun, family

Maybe not in that order but you get me. For thousands of years we have progressed, and what made us stronger, smarter and happier stayed, what made us sick, less productive and unhappy went. constant, uninterrupted and plentiful sleep repairs us mentally and physically and gives us the energy and vibrance for the new day. When we wake up rested we can face the stress and challenge of anything that comes are way. Poor quality sleep hurts us and the more it happens the more unhealthy we become. Arianna Hufngton Discusses it beautifully in this TED talk. Take control Not everything you hear on TV is true! You laugh, but for many people this is their main source of information. The average American child watches twice as much TV than attends school. We live in a time like no other, everything that once kept us healthy, through thousands of years of trial and error has been wiped out and replaced with a very mechanical medical system that is not doing too well. We mask our health problems with pharmaceutical drugs, make up, clothing, earning a living and whatever excuse we can nd. We no longer use what our grandparents used for healing, despite the fact it worked for a long, long time. In fact most of us don't really bother to prevent illness.
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We choose modern, man made, trying to copy nature but not quite getting it right, medicine. An industry that has taken over the role of what nature once did. We replaced healing professionals with doctors that work on a model of Newtonian mechanics - the body is a machine. If the part is damaged, it can be xed with a pill or surgery. Now don't get me wrong, it's not all bad, you can x my broken leg anytime but I'm sorry guys, a headache does not mean I'm decient of paracetamol. Schools are not doing enough despite amazing evidence that t kids are smart kids. Health education in many schools is pushed to as little as possible. How many adults are sick from poor lifestyle choices that could be taught during school, we need to actually evaluate our priorities. It's no longer 1950, the world is very different and we need to prepare children with education that ts our world today. Fortunately we have a new breed of doctors and health professionals, we have new schools with health at their core and small communities that are taking upon themselves to set up the right environment for our next generations. Trust me, it's coming and those that don't get smart will be left behind. When more people have the truth to health, medicine as we know it will change. Now go and watch TV and see how many adverts you see supporting pharmaceutical drugs and junk food. Take action Just do it. Pick a healthy action and do it and do it and do it...
Practice our 5 steps and that way I won't have to see you in my hospital. Gives me more time to get out and have fun!
Part 5: Fine tune your success

"The toughest thing about success is that you've got to keep on being a success" Irving Berlin
Sticking to the rst two phases, planning and basics, will lead you in the right direction for success. Good, happy, vibrant health. The only problem with being successful is you have to keep being successful. Repeating our process of planning, practicing and evaluating will keep you on top.
Most people yo-yo diet because they only reach phase two
Warning: your new found health and vitality will start to inuence your life. Feeling great about yourself seems to affect everyone and everything around you. It's not uncommon for people to nd new happiness in their work, love life, friendships and family and we've had many great stories from our clients who completely rocked their world with a new condence. However, don't let your guard down too quickly. We live in an obesegenic environment, which basically means a world which makes it easy to do less and eat more. How would you improve your local community to make it easier to stay healthy? Let us know on Facebook In 2050 countries like USA and Britain could experience obesity rates of more than 60%. A doubling of the problems that exist today, huge increases in heart disease, cancer and diabetes. Not only will this cause a extensive strain on health care systems, but also add to the psychological problems associated with obesity.
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The adverts will not stop, the new double bypass burger will continue to be on offer, and technology will get better at helping us do less. Your friends and family will still invite you over for dinner, and the ofce birthday and slice of cake will continue throughout the year. So just be smart, practice your healthy habits and stick to the four phases: plan your meals, do the basics and keep evaluating your progress. Remember, your focus will not stay on healthy living, all the time. The automatic mind will jump in and situations that made you unhealthy will replay. If your new habits are not fully automatic, the old ways will sneak back. Unfortunately this is the way for most participants of long term weight loss studies. 3 months is great, 6 months not bad, 9 months it's slipping away, one year oh dear.
Obesity simply means having too much body fat and is associated with increase risk of many preventable lifestyle diseases, that kill way too many people
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How do you know if you are obese. Easy, hit this link and nd out your body mass index (BMI). If it's above 30, you are obese. Let us know and we can help you reduce your weight. 25-30 means you are overweight, no heavy scientic evidence to suggest you are at any more risk of developing disease than a healthy BMI, but common sense suggests you should start to focus on some lifestyle changes. 18-25, all good in the hood on the chart, but how do you feel? Healthy BMI can be misleading, are you feeling healthy? I would like to suggest everyone should take a hard look at their own life and ask the question, 'am I active, happy and healthy'? Research tells us loud and and clear that t people, whatever their weight are healthier people. Body mass index (BMI) guide <18.5 underweight 18.5 - 24.9 healthy weight 25.0 - 29.9 overweight >30.0 obesity To get a more accurate indication of your health, grab a tape measure and check your waist. Stand up, nd your pointy hip bone at the front of your waist, now nd the base of your lowest rib. Take the mid point between the two and bingo, that's your waist. Use a mirror so you can check the tape measure stays in line around your waist. If you have trouble locating your waist just use your belly button as a guide and always measure the same place. Increase risk. >94cm >80cm Substantial increased risk >102cm >88cm
Men Women
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Part 6: Stay on track

"I just kept to my diet" Hanni Itani
The maintenance You will reach a stage when you are happy with what you have achieved. This is not a plateau. A plateau is when you get stuck, you have followed your plan but have reached a point when you can't seem to progress further. This is dealt with at phase 3, during our online program we put lots of focus onto overcoming plateaus because they suck.
Phase four means you did it and now you need to stay on it
Maintenance is my favourite phase because it's when I coast a little. Less brain work, just going with the ow.
I often use my maintenance plan when I go on holiday. I do just enough to keep my shape. Then I can have fun and not worry about returning home out of shape
The maintenance plan can only be put together after you reach your goals and is easy to do if you keep records during phase three. As you ne tune, you can see what works well and what works really well and use it to make a plan. Life always throws a curve ball, so be prepared to go back to phase three when it's required.
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Part 7: Giving back

"When you are through changing, you are through"
Bruce Barton
Helping our community We love to hear what you have to say and what you've been doing. It really helps when people comment about what they've been doing to get healthy, asking questions and giving back advice. Social media is great for spreading the news and keeping up to date. Quite often, hearing what works resonates better when it comes from you. Real people, making their lives better and I know there are a lot of people out there just waiting to hear about your success. It'll be your words that gets someone to take action. Pass on this book to others If you know anyone that would like to read this book just send them to our site. It's better if they own their own copy because then we can send them our fantastic newsletter. Don't worry, we won't be lling it with "buy this or buy that" just useful, trusted health advice and news of how our community is getting on. Unsubscribing can be done with a little click of a link, so if the emails are not your cup of tea, we'll say bye.
"I nd television very educating. Every time somebody turns on the set, I go into another room and read a book." Groucho Marks
We'll keep working hard to make it easier for you

Now that you know the basics, start exploring Our friendly site and don't forget to say hello@spoonfedtness.com
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About the author
Jon Dean is a weight loss expert working in the Middle East. With a degree in physical education and currently researching for MSc in weight management, Jon is constantly testing, practicing and learning about the A-Z of health.
When Jon is not speaking onstage, writing articles, building websites, consulting with hospitals, launching programs in schools and businesses and working with his weight loss groups and personal training clients, you will nd him with his wife, at the beach, playing golf or in the mountains. To speak directly: jon@spoonfedtness.com
Inspiring others
We would love to work with your organisation
"we can design a bespoke health program for your lovely employees"
"we teach interactive, fun & memorable workshops and seminars with the most up to date informational for schools & colleges"
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Jon Dean Healthyhabits

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Keeping health & tness simple

Check out the intro video at >YouTube<

If you have any questions about the book, please contact:jon@spoonfedtness.com

Now what you waiting for, get reading

(clickable) Table of contents

Part 1: What we can do to help

My clients deserved to have the best

Part 2: Taking the rst steps

"Woohoo" Homer Simpson

Part 3: Making your plan

Happiness comes from the moments we share with those we love

YOU VIBRATE AT A HIGHER FREQUENCY

"Happiness depends upon ourselves"

Everyone makes mistakes, it's how we learn

Part 4: practice the easy bits

"The simple actions we practice each day

If I throw you a ball, you catch it. Automatic.

Thank you amazing body, you rock!

"What you practice is what you manifest"

Finding the balance is most of the battle

What is the the right amount of fats, sugar and salts?

Per 100g Total fat Saturated fat Sugar Salt*

High (g) 20 5 15 1.5

Low (g) 3 1.5 5 0.3

*If it is sodium, high value: 0.6g and low: 0.1g

Water, food, sleep, shelter, job, fun, family

Part 5: Fine tune your success

Part 6: Stay on track

Part 7: Giving back

We'll keep working hard to make it easier for you

About the author

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