Friday, March 27, 2020

50 Fitness Tips That Rock

1. Strive for at least 150 minutes of exercise per week
Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however you’d like! Choose what works best for your lifestyle.

2. Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.

3. Keep a fitness journal

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.

4. Pay attention to your thoughts
Thoughts are powerful; bring awareness to yours. Do you encourage yourself with positivity or hold yourself back with negativity? A change in mindset could be all it takes to get your health on track.

5. Eat the rainbow
Eat foods that are closest to their natural state as possible. Aim for whole, fresh foods in a rainbow of colors.

6. Avoid processed foods
Watch out, because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of food you buy doesn’t need a label.

7. Drink water
Most adults need about two quarts of fluid per day to replace normal water loss, or approximately eight 8-ounce glasses of water per day. Try this hydration calculator to check your personalized H2O needs.

8. Protein up
Add protein powder to smoothies for an added boost. Choose unflavored powders for versatility.

9. Find your “why”
Identify your deeper reason to get healthy other than the number on the scale. Do you want to be able to run with your children or grandchildren? How about being able to enjoy food without feeling guilty all the time? Staying in touch with a deeper reason for health can motivate you to keep going when things get tough.

10. Do workouts you enjoy
Find a form (or two!) of movement you truly enjoy. It’s easier to stick to things we look forward to rather than dread.

11. Incorporate strength training
Add some muscle building activities to your workouts. Free weights, resistance band exercises, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.

12. Set perfectionism aside
Keep in mind that striving for perfection usually leads to disaster. Set small goals and stair step your way to success by developing healthy habits.

13. Don’t DIET
Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.

14. Take recovery days
Give yourself one to two days a week for active recovery. Take a walk. Do a gentle yoga class. Just engage in something that’s less intense than what you do for exercise the other days of the week.

15. Keep healthy snacks on hand
Select healthier choices to have on standby in your fridge when hunger pangs or emotional eating strikes, such as a bowl of fresh strawberries or blueberries. Here are some healthy snacks to try whenever cravings strike.

16. Follow the 80/20 rule

Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.

17. Shop the perimeter of your grocery store
Food tends to be the healthiest and less processed on the outside edges of most grocery stores. Here you’ll find fresh fruit and veggies, raw meat and fresh seafood.

18. Don’t just focus on the scale
Find different ways to measure success other than stepping on the scale. Instead, pay attention to how you feel after you’ve been working out consistently.

19. Get an accountability partner
Working out in groups can offer more benefits than working out alone – science supports it! Find your go-to person for exercise and weight loss support. Exercise together, share tips and swap encouragement.

20. Try working out in the morning
While the time of day makes no difference when it comes to results, you may be more likely to make excuses as the day goes on.

21. Display your results
Whether it’s the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up!

22. Track your workout schedule
Circle the days on a calendar when you’ve worked out, or mark it on your phone. That way, you can feel proud of your successes and be able to repeat the schedule that worked for you in the past.

23. Build muscle
Want to speed up your metabolism? Building muscle is the key since muscle burns more fat at rest.

24. Two pounds at a time
Don’t overwhelm yourself with your ideal goal weight. When you are down two pounds, let yourself feel proud and then think about the next two.

25. Eat smaller portions
Portion control is crucial – especially when you are eating an indulgent food. These portion control tips can help you get started.

26. Use gym-wear as motivation
Buy a new workout top, headband, or piece of equipment. Having something new can motivate you to actually use it!

27. Eat slowly
Put your fork down in between bites to keep from overeating. When you eat more slowly, you allow your mind to recognize when your body is full.

28. Treat yourself
Pat yourself on the back for all your hard work with a massage, your favorite TV show, or draw yourself a nice, relaxing bath. Just make sure your “treat” doesn’t sabotage your success: like a pint of Ben & Jerry’s 😉

29. Make a list of positive affirmations
Here’s a few to get you started: I love to exercise. I want to live a healthy life. I am getting more fit each day.

30. Don’t beat yourself up
There’s no such thing as “cheating”. Don’t be too hard on yourself. Empower yourself to make a better choice next time.

31. Make fitness a top priority
Put your health goals at the top of your priority list. If you’re constantly taking care of everyone else, you’ll never have time to take care of yourself!

32. Swap a bad decision with a good one
When in doubt, go with the healthy alternative!

33. Don’t skip multiple workouts
Try to never go more than two days in a row without exercise, unless of course you are injured or ill. This applies to your vacations too! Remember: not all workouts have to be high-intensity. Try these low-intensity workouts for the days it’s hard to muster up the energy.

34. Eat mindfully
Pay attention to what you are eating. Ask yourself if you really are hungry or if something else is going on that’s causing you to turn to food. The HALT method can be helpful – ask yourself if you are Hungry, Angry, Lonely, or Tired. Emotions can trick us into thinking we’re hungry when we’re not.

35. Just keep going
Don’t start and stop, just keep going. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.

36. Create measurable goals you can check off

These should be smaller things that take you only a couple of weeks to accomplish. You can have your ultimate goal, but if it’s years out, motivation can wane.

37. Don’t stuff yourself
Stop eating when you feel satiated, not stuffed.

38. Make an irritation list
Oftentimes, what’s getting us down are a bunch of little irritants rather than one looming problem.

39. Try a standing desk
If you have a desk job, consider a standing workstation. Or at the very least, stand up or pace when you use the phone. People in constant motion burn more calories.

40. Drink tea
Drink caffeinated tea as an afternoon pick-me-up or decaf tea as a way to wind down at night. There are so many health benefits to tea including: lowering blood pressure, reducing wrinkles, aiding in weight loss and more.

41. Set rules that work for you
Many people who have successfully lost weight and kept it off have set rules for themselves.

42. Make a habit list
Make a list of bad habits you are willing to give up and the good habits you will start.

43. Invest in a water bottle
Get a stainless steel portable water bottle to take with you everywhere. Using less plastic is good for the environment.

44. Push your limits
Change your limits and surprise yourself. When you mentally and physically push the line, it will motivate you to keep going—or set your sights higher.

45. Burn more calories than you eat
It takes a deficit of 3,500 calories to lose one pound. If weight loss is your goal, your caloric intake should be less than your calories burned.

46. Use a foam roller
Foam roll to relieve tight muscles and achy joints. Foam rollers are affordable and easy to use; aim for about three times a week for best results.

47. Read others’ success stories as motivation
Learning about others’ success can encourage you to keep going and believe in your own.

48. Try HIIT
Ramp up the intensity on your workouts to rev up your metabolism and break through a plateau. Try High Intensity Interval Training (HIIT) workouts to give yourself a boost.

49. Keep track of calories
People have the tendency to underestimate the calories they consume. Tracking your calories for a week or two can be helpful in getting an honest assessment of how many calories you’re eating per day. Don’t skip anything – you’ll only hurt yourself by not being honest.

50. Make movement part of your life
Think of exercise and movement as an all day thing. Just because you got in a 45-minute workout in the morning doesn’t mean you should sit on the couch the rest of the day.

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