Trust us, we understand busy schedules...In fact, many of clients have expressed that they have limited time to focus on diet and exercise.
That’s why we’ve put together this list of ways you can maximize your time in making your fitness regimen as productive and fulfilling as possible. 1. Set A Workout Schedule While you generally enjoy going to the gym or getting outside for some exercise, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip your workout “just because.” A good way to deter the “just because” excuse is to get into the habit of exercising at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself exercising without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.) Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits. 2. Track Your Progress & Celebrate Achievements If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight. Muscle weighs more than fat, so you may actually be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale. Keeping track of your workouts and progress will help you exercise with a purpose. If you did ran a mile in 9 minutes a few months ago, and now you decide to run that same distance again, well now you’ll know what time to run faster than. Bottom line: Knowing what you did yesterday will help you be better today. 3. Ask For Help It’s ok to admit that you feel a little intimidated to ask for help when it comes to diet or exercise. But don’t be! Every single one of us were new to diet and exercise once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a concept or a movement. In fact, that’s the sign of a smart person who’s on their way to achieving positive results. Bottom line: There’s no such thing as a stupid question. 4. Keep a Water Bottle Close By - Especially When Your Not Working Out Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after you exercise? Well, you might want to change that and here’s why. Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before you exercise it can cause bloating and cramping. That’s a terrible way to suffer through a workout. This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have gastro-intestinal problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.” Bottom line: Stay hydrated all day long, especially before you start to exercise.. 5. Sleep More We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time. It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can get the best results out of your diet and exercise, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety. Bottom line: Prioritize your sleep. Prioritize your well-being. 6. Stretch & Mobilize Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. Eating healthy and spending an hour a day exercising isn’t going to undo a lifetime of sitting on your bum craning over a keyboard. Invest in a few key items like a foam roller, lacrosse ball, and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Stretching and practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury. Bottom line: Stretch and mobilize everywhere and invest in the tools to do so. Want to learn more about healthy weight loss through balanced quality nutrition? Our Personal Nutrition Templates give you the precision nutrition you need with the flexibility to fit your lifestyle. Each template is simple, easy to use, and takes all the guess work out of what types of food you should be eating and how much of it to eat. Learn more...
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May 2017
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