Monthly Archives: September 2015

Tips for Starting/Staying on the Healthy Path

Wacky Wednesday

1. Always, always, always keep a water bottle handy. Water should be your go-to healthy drink of choice. Don’t like the plain taste of water or want to liven it up? Add a bit of lemon, lime, cucumber or berries to add flavor without adding too many calories.
2. Think of your workout/exercise as a treat and pleasure instead of a chore. Positive thinking helps boost how you push yourself and the gains made from regular exercise Get excited for your next workout and then go get it!
3. Eat healthy, well-balanced meals, and eat them often, but keep them small. Remember that extra calories = extra weight, no matter what the latest fad diet may say.
4. Avoid secondhand smoke (and first hand for that matter!) and limit caffeine intake. Both are counterproductive to your healthy goals!
5. Start with, and focus on, your short term goals and emphasize completing exercise daily.
6. Track what you eat. Use a food journal to log everything that goes in. Whether it is a shake for breakfast or a bag of chips, track it. You can’t change habits if you don’t know exactly what you are trying to change.
7. Enjoy an occasional treat, once a week is good. But don’t over do it with an unhealthy week or vacation, it will undo everything you’ve worked hard to attain.
8. Help others find their healthy by including them in your exercise! Grab a partner for your next workout routine. Grab a friend or neighbor as you head out for your next walk. Get others up and active with you! It adds energy and fun to the routine!
9. Keep things fun and new! Get a new pair of shoes, create a new play list, or even finding and adding a new form of exercise to keep you going.
10. Read health/fitness magazines to help keep you in a healthy lifestyle frame of mind. Or, if you don’t want the paper clutter, subscribe to digital versions of the magazines, healthy lifestyle blogs (like this one, or Team Beachbody Blog). Or find folks that inspire you on Instagram and Pinterest!
11. Invest in yourself and your goals with the right tools – good (read supportive) workout shoes and comfortable workout clothes.
12. Make it a goal to work out at least 6 days a week. If the program you are following is only 4 or 5 days make sure to get out and walk on those other days, or add in some yoga or another light form of exercise.
13. Don’t compare yourself to others. Your body is not theirs. Instead, make sure to focus on YOUR body and love yourself. The work you are doing is YOUR progress. Own it, love it, and make it yours.
14. Work to keep your diet balanced, either by adjusting what you eat or adding a quality multivitamin and supplements.
15. Always strive to take your intensity to the next level. Use heavier weights, go further on that next walk. Walk or run faster. Just keep making forward strides!
16. Create your exercise schedule in advance and stick to it. If the President of the United States and Actors can create a schedule to workout every day and stick to it, so can you!
17.Don’t make weight loss your only, or even main, goal for this journey Weight is a number on the scale, focus more on how you feel, how your clothes fit, and how much more flexible you are, how your endurance grows. These things are a better indicator than a number on a scale. Numbers can lie, how you feel does not.
18. Create a meal plan you can stick to for the rest of your life. Keeping in mind that the hard work you do in the gym cannot overcome the work undone in the kitchen. Fitness and health begin with the food you use to fuel your body. If you’re eating too many calories, you likely won’t see all that muscle you are creating, it’ll continue to hide beneath a later of fatty tissue.
19. Be sure to get plenty of sleep Your body needs the time to regenerate and recuperate from the work you are doing. Sleep is when your muscles recover. Besides, an added bonus to all of that exercise? Most people who exercise regularly are more likely to fall asleep faster and sleep more soundly!
20. Limit your alcohol intake to special occasions. It is counterproductive to the hard work you are doing!

(Adapted from Chalene Johnson’s post on the Team Beachbody Blog)