Let me ask you a question… Who wants to be healthy???
EVERYONE RIGHT!? So in this blog I’ve put together 10 tips that will help to get you healthy right now. You might feel like you’re already pretty healthy but there’s things you can do to become even healthier.
Here are my tips:
1. Set a goal
What are your long, medium and short term fitness/health goals? How committed are you to achieving them? Your goals can be big or small. Here’s a tip write them down, make them visible to yourself, tell others about your goals and measure your progress. Your success rate will increase if you follow these steps.
2. Do 20 mins of cardio vascular exercise Every Other Day!
Cardio Vascular exercise is any form of exercising that exercises your heart and helps oxygen consumption by the body. Talking doesn’t count! Good forms of cardio vascular exercise are walking, running, swimming, rowing, cycling, skipping, cross training and boxing.
3. Drink More water!
Every function in your body requires water. Dehydration affects everything, your brain, your digestion, your energy levels and even your metabolism. Aim for 2-3 ltrs per day & more if you’re exercising.
4. Lift some weights!
Resistance training helps to increase your muscle mass and bone density. More muscle means a faster metabolism and you will look better visually. Did you know that 1 lb. of muscle burns 30-50 calories per day, while 1 lb. of fat only burns about 9 calories per day! Also 1 in 2 women and 1 in 5 men over the age of 50 will break a bone due to osteoporosis.
5. Increase your protein intake.
Protein is a macro nutrient that is responsible for growth and repair. You should eat protein at every meal. You can get your protein from two main sources. Animal or plan. Examples are fish, meat, eggs, pulses/legumes.
6. Stretch your muscles
Most of us lead a busy lifestyle and a lot of us are stuck behind a computer or a steering wheel for most of the day. This is where stretching those tight muscles can be very beneficial. You can stretch dynamically (through movement) or statically (holding a stretch not moving).
7. Eat 7-10 portions of Vegetables EVERY DAY!
Yes every day even weekends. Greens are the best, try vegetables such as kale, asparagus, green beans, cabbage, courgettes, broccoli and peas. Vegetables are important for vitamins and minerals that are vital to keep you healthy.
8. Cut out the processed sugars.
In the UK processed and artificial sugars are one of the biggest contributors to the increased obesity rates. Processed sugars are present in chocolate, sweets, fizzy drinks, fruit juices, cakes, biscuits, artificial sweeteners and many other foods. If you’ve got a swet tooth substitute for more natural sugars such as fruit, honey, date sugar and stevia.
9. Get some sleep, you need it!
You need 7.5 hours of quality sleep per night. Sleep deprivation is directly linked to weight gain because. If you’re a 5 hour sleeper an extra 2.5 hours per night will help you to lose weight. (Read last week’s blog)
10. Get help with your fitness goals from a professional.
You can’t do everything on your own! Getting help from a personal trainer or fitness professional can get you on the fast track to achieving your fitness goals. A great trainer will help you with an exercise and nutrition plan, motivate you, coach you, hold you accountable and most importantly get you RESULTS!
I hope you enjoyed the tips, start putting them into practice and please share this with your friends.