00:00When it comes to staying healthy, it's really, really important to make little changes that you can keep going in
00:06the long term so that you're healthier overall.
00:09Choose places for lunch, for example, if you buy sandwiches, where you can actually opt for a healthier, lower-fat
00:15option and you can have a salad added in.
00:18The government's been working really, really hard with different food companies, asking them to make their products healthier so that
00:24as a nation we can eat more healthily in the long term.
00:27In particular, they've asked companies to reduce the amount of salt in their food, they've also asked them to eliminate
00:33trans fats from their food and they've also asked restaurants to actually put calorie information on the menu panels and
00:40actually on the menus themselves.
00:42All these things are there to help provide customers with the information they need to make an informed choice.
00:48It's all about setting yourself challenges and setting a date. It can be Valentine's Day, it can be a holiday,
00:55a special occasion.
00:57Little changes quickly add up to make a big, big difference to your health, your fitness levels, your waistline.
01:02So do concentrate on taking small steps and setting yourself achievable goals which you can maintain for good.
01:09It's all about looking at what things are going to inspire you to do with that, looking at how you
01:14can incorporate changes like eating a healthy diet and taking more exercise into your normal, everyday lifestyle.
01:22You don't necessarily need to join a gym to get fit. Yes, it's great and it's a great place to
01:26train.
01:27There's a lot you can do with your own body weight. You don't even need any equipment.
01:30We're talking about doing press-ups while you're waiting for the bath as well.
01:33We're talking about going up and down the stairs ten times when you're going to get the post because these
01:38little things really do help.
01:40People always ask, how do I get a flattered stomach? The way to get a flattered stomach is not by
01:44doing core exercises.
01:46You need to train your legs and people wonder why.
01:49Your legs are some of the biggest muscles in your body and you use the most amount of energy when
01:53you're using them.
01:53And what that's going to do is increase your muscle mass, which increases your metabolism, which means you burn more
01:58fat and you're more likely to lose weight.
02:00And I've got some great exercises just for you. Check out the Subway Facebook page.
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