2016: Keep your healthy, happy body all year round
Everyone is back at the gym, out running in the rain, eating healthy, cutting the booze and on a weight loss mission again… but how long will it last?
I totally understand the feeling of having that extra fluff that has sneaked up on you over the last few months and wanting to get rid of it as soon as possible! But the problem is if you get rid of that extra ‘fluff’ as quickly as you can then go back to eating what you want and not being as active then your body will definitely not stay the great shape you have just achieved.
So let’s get real and make a lifestyle change… healthy, fit and happy all year round… here is some key points to help:
YOU CAN’T TRAIN YOUR BODY WITHOUT TRAINING YOUR MIND
Start by being positive and kind to yourself. You are only human… we all get cravings… we all have bad habits… we all do things we regret… we all make mistakes… and we all have the power to ourselves around and work for what we want!
Setting goals is important so that you have something to work towards and to motivate you. Make sure your goals come from an internal source, yourself and noone or nothing else. Do this for you. Here are some questions for you to answer:
1.What do you and your body want to achieve?
2.Why do you want this ?(Why you want something is what motivates you and keeps you going through thick and thin).
3.How are you going to reach your goals?
(To achieve your goal you need to have a plan…)
KNOW YOUR SCHEDULE
We all have different jobs, responsibilities and availability which is why having an exercise schedule and meal plan is important to keep you on track.
I write my workout times down in a graph so I can clearly see when I am to exercise my body. I like to get my workout done and out the way first thing so I can get on with the rest of my busy day. Once you have your session scheduled there is no excuse to miss it!
If you are a busy person and you ‘don’t have time’ then do a quick 10-15mins HIIT session every day. If you have more time, do 20 mins cardio fat burning with 30 minutes weights or body sculpting exercises. If you have a stressful job and lifestyle, then go for a walk, listen to a podcast and de stress. The main thing is to get your body moving, get your metabolism going and to get some time with just you and your body.
Having a plan for your food is important too so you don’t grab what ever is handy when you are starving. I think the best way to maintain a good nutrition is to educate your self about what you are eating and what your body will do with it. This brings me onto my next tip:
LEARN WHAT YOU ARE PUTTING IN YOUR BODY
It is hard to pick healthy food options if you do not know what you are putting in your body. Educating yourself what ‘Macronutrients’ (Carbohydrates, Proteins and Fats) are is a great way to start. Having a balanced macronutrient diet alongside lots of nutritious vegetables is really important for a healthy body. I will do another blog with more detail plus there is loads on the internet that will explain too.
Carbohydrates examples: Any foods or drinks with sugar in (even fruit), anything with grains in such as bread, cereal, rice or potatoes.
Proteins examples: Any source of meat, fish, eggs, Greek yogurt, cheese, nuts.
Good Fats (monounsaturated and polyunsaturated) examples: Any uncooked/heated oils, coconut oil (it resists heat), nuts, avocado, seeds, coconut meat, cheese, oil fish.
Bad Fats (Trans fats) examples: Any cooked oils, doughnuts, cookies, biscuits, crisps, chips, pizzas.
BALANCE EVERY MEAL
Base each meal around a source of protein and vegetables then a source of good fat and if you have an active lifestyle carbohydrates
E.G. Egg Omelette with onions and feta cheese, spinach and a handful berries for dessert! Num Num Num!
Everyone is different, so it is about finding what works for you! As long as you have a plan and stick to it best you can 80% of the time on track and 20% off track, you will be a winner! It’s okay to go out and let your hair down 20% of the time, as long as you get back on it after… HAPPY NEW YEAR!
Love,
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