Jan, 10, 2012
Key health and fitness tips for achieving life-changing results
An optimal health and fitness program has many components all with critically important benefits. I’ve been doing this for over 20 years and have found that if you want to look and feel your best, make sure you’ve addressed each of the following areas:
- Exercise aerobically 3-6 days each week for 20-60 minutes each session at various levels of intensity. Use a Heart rate monitor to keep you honest. Activities like walking, jogging, cycling, swimming, rowing, hiking, stair-climbing, or Group classes will do the trick. Be sure to incorporate some short, high intensity intervals one to two times per week to really boost your fitness level.
- Condition your muscles with resistance training workouts a minimum of two times per week. One set of 8-12 reps of a variety of exercises for 20-60 minutes is perfect! Or just workout with your personal trainer and they’ll make sure you meet this requirement.
- Eat a balanced diet that is high in fiber content.
- Eat 5 vegetable servings and 3 fruit servings each day.
- Drink 10—8ounce glasses of water each day. Drink water before and with each meal and snack. Purchasing a Jumbo size water bottle will help you adhere to this tip.
- Plan your meals so that you eat 3 small meals and 2 small snacks each day. Try to eat every 3 hours.
- Avoid eating anything high in fat or calories 3 hours before bedtime.
- Control portion sizes. If you need more assistance regarding exact caloric requirements, visit our website at www.nwpersonaltraining.com. Click on the “Client Fitness Info”. Then click on “Cool Tools”. There is a calculator that you can use to more accurately estimate your calorie and protein needs. You will also find various articles that will help you on your journey.
- Eliminate any unhealthy temptations from your environment (work, home, car) and replace with healthy alternatives.
- Grocery shop at least once per week to stock up on healthy choices and fresh fruits and veggies
- Maintain a more active daily lifestyle. Move your body as much as you can in addition to your exercise program. The International Journal of Obesity released a statistic that reported we expend an average of 500-800 fewer calories than we did a few decades ago because of our more sedentary lifestyle. At Northwest Personal Training, we believe that all you have to do is start moving more in your life and then you won’t have to spend hours in the gym every week!
- Get enough sleep (7-8 hours per night). Sleep is when your body recovers and repairs. If you do not sleep enough, you will not be prepared for each workout session and you will not function optimally. Lack of sleep is also a key factor in weight gain.
- Control and manage your stress levels. Identify your stresses. Outline methods that help you to reduce your stress and practice them regularly. Stress is also a key factor in weight gain.
- If you are just getting started or need some solid accountability, complete Activity and Nutrition logs every day and submit to your trainer or a friend every week. Just the act of writing things down and showing to someone causes better choices and quicker results.
- Monitor your progress through weigh-ins, measurements, clothes fit etc.
Note: Have someone witness your commitment who will guide and support you through this process. It will hold you accountable to your commitment and everyone can benefit from their own personal cheerleader!
Yours in health and fitness,
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