✅ Here are 5 Do's and Don'ts to help get you started on your health and fitness journey…
#1: DO THIS: Exercise your body Daily
The truly fit among us choose to be physically active instead of spending extra time on the internet/social media, watching TV or doing whatever else it is that you’d rather be doing. Exercise is a daily habit that simply becomes a way of life, rather than a task that’s begrudgingly undertaken on occasion. Incorporate safe, and challenging exercise until you begin to enjoy and look forward to it!
NOT THIS: Forget Exercise
If your focus is to spend your spare time kicking back on the couch, your body will get really good at being sedentary. And if you have a sedentary job, that means your body will barely move on a daily basis. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your metabolism burns, then you’ll steadily gain weight.😱
#2: DO THIS: Eat Clean – MOST of the Time
Choose your meals based on nutrition rather than cravings and desire. This means plenty of salads, lettuce wrapped sandwiches and lean protein at most meals. Make it a habit to limit your intake of simple carbohydrates and sugars and get lots of protein and fiber. Make treats exactly that, a treat, not a daily habit.
NOT THIS: Eat Purely For Pleasure
Eat whatever sounds good or is fast and convenient. 😱Our human palate is naturally drawn to items that are high in sugar, salt and fat so your eat-whatever-diet will naturally be filled with these fattening foods and will be lacking in protein, essential nutrients and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.
#3: DO THIS: No Room For Junk
Fit people avoid their favorite junk foods –even when they really want it. Treats and indulgences are saved for special occasions, and the fact that it’s Monday or that there’s traffic doesn’t count as a special occasion.😜 Cut out simple sugars and harmful, processed fats out of your diet completely.
NOT THIS: Consume junk food every day.
Snacks and meals purchased at convenience stores and fast food restaurants are a staple in your diet. And as we discussed above, those foods are likely high in sugar, salt and fat. This type of eating is going to raise the number on your scale higher, and higher, in addition to putting you at risk for heart disease, high blood pressure, diabetes and other weight related ailments.
#4: DO THIS: Challenge Yourself over time
Being fit is a progression. You challenge your body to be stronger when you have a program that changes you. There’s no such thing as simply going through the motions of your routine. Instead, your focus is to challenge your body to do more over time.
NOT THIS: Stay Comfortable
Is your workout is comfortable? Maybe an easy walk. Walking is great but if you aren't being challenged, you won't become more fit. When you don’t use your muscles, they begin to atrophy (shrink), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest, causing fat gain to be easier.
#5: DO THIS: Control Calories
Forget the unlimited buffet line. 😱 Staying fit requires that you limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful, so caloric control becomes a way of life. You don't always need to count your calories, but having a system to stay in your caloric zone is essential.
NOT THIS: Unlimited or Unaware Consumption
There’s no limit on how much you eat. As a result, you often feel sluggish from your overloaded digestive system. And your motivation to exercise is non-existent. You're tired and you just don't feel good, all the time.
The truth is that both of these lifestyles are "hard". Just depends on which hard you’d rather deal with.
The Fit Lifestyle’s hard has to do with discipline, motivation and determination. It’s about doing the hard thing rather than the easy thing. But eventually, that becomes the easy thing because it becomes a habit. Most of all, the Fit Life is about constantly striving toward a healthier, more fit lifestyle.
The sedentary lifestyle's hard has to do with excess body fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Eventually, people reach a point that it's just TOO hard, everything hurts, they have too many limitations and they just give up. Most of all, the Sedentary Life is about NOT taking action.
Which hard do you choose?
If you’d like the Fit Life, take action now by calling or emailing me today to get started on a program that’s going to be safe, effective and personalized just for YOU.
It's also going to be fun. And rewarding. And life changing.
(And here's a secret: It's really not that hard!)