“This month I am mindful of the changing season and that we are all changing to our winter clothes and boots. But before we start thinking cold and flu, Vitamin C and winter holidays . . . I wanted us to take a step back and think “it is already May, and have we made the permanent changes to our lifestyles that we wanted to?”
Instead of a “fitness” topic, this month we are thinking about you and your busy lives. I want to share a few simple tips you can add to your life which I found helped me gain a holistic view on my health and wellbeing.
There are hundreds of similar tips and I would recommend you find the ones that jump out for you – these are only a starting point.
Here are the “10-ways-to-instantly-improve-your-life” that jumped out for me. I hope some of these help you.” Melissa Smit
1. Make Every Minute Count
One of the biggest myths about fitness is that you need to spend hours at the gym. Short, intense workouts that are 15 minutes can be highly effective at stimulating muscle, increasing your metabolism, and building strength. Focus on main muscles groups. That is why I recommend one strength training session a week.
2. Pick Exercises that Feel Right
“Be very careful when performing exercises that stress your lower back. You also want to be wary of any exercise that causes you any kind of unnatural joint pain. If you are feeling a move more in your joints and connective tissues than your muscles, find a different lift that doesn’t cause pain. Don’t stick with an exercise just because you heard it was a great one.” – Ferruggia
“Designate a table in your house where you will eat all of your meals and snacks without the television, newspaper, computer or smartphone around to distract you. By simply cutting out the extra noise that often accompanies eating, you will automatically become more mindful of what you are putting in your mouth – and therefore more likely to make better food choices or eat less.” — Alyse Levine M.S., R.D., founder of Nutritionbite LLC.
4. Start Juicing
“Get a juicer. Just do it. You’ll be amazed at how many delicious and nutritionally potent cocktails you can make. Try kale, apple, and ginger for long and vibrant energy. Or carrots and ginger for great skin. A mix of spinach, cucumber, and celery can boost your energy. Or whip up some fresh pineapple juice to welcome people into your home with happiness.” — Tara Stiles, yoga instructor and host of “The Yoga Solution.”
5. Eat What You Really Want First
“Too often, people force themselves to consume all the healthy foods on their plate before they are allowed eat the more indulgent foods they’ve been eying all along. The problem? They wind up eating more out of obligation, and end up walking away from the meal more stuffed than they’d be if they’d just had what they really wanted. Try eating a small helping of your favorite food first, then move on to the other foods on your plate. That way you’ll feel satisfied earlier, and are less likely to chow down until you’re uncomfortably full.” – Levine
6. Start Your Healthy Eating Plan on Sundays
“Prep your meals at the beginning of the week. I take two hours on Sunday to plan my meals for the week, grocery shop, cut veggies, hard boil eggs, and put together salad starters — salad without lean protein or dressing. That way you always have healthy food at hand, and the time it saves each day is invaluable.” – Dr. Kara Mohr, expert on weight loss and behaviour change, and co-founder of Mohr Results.
“Every time you see a water fountain, take 10 big gulps. Most people are at least somewhat dehydrated, so this is a reminder to increase your water intake. Drinking 10 gulps is like getting eight to 10 ounces of water. Do that eight times a day, and you’ll be much better hydrated.” — Martin Rooney, CSCS, founder and CEO of Training For Warriors.
8. Build Your Diet Around Foods You Actually Want To Eat
“Make a list of your absolute favourite foods in each group – meats, vegetables, fruits, carbs. Try to come up with at least 10 foods for each. Ignore the stuff that you’ve heard everyone ‘should’ eat, and instead focus on foods that you love the taste of. Make that your grocery shopping list.” – Aragon
9. Start Paying Attention To Yourself
“Pay attention to how you feel. Notice how your body reacts when you eat certain foods. Observe how you feel when you exercise, after your exercise, and all the times in between. When we pay attention, instead of rushing into impulse decisions, we eat better, exercise more, and make choices that sustain a healthy and happy life.” – Stiles
10. Lead By Example
Being fit not only gives you more confidence in your daily life, it also sets a good example for your children. By showing your kids that their busy parents can still find the time to get to the gym, you’ll encourage them to make better, healthier choices in their own lives.” — Smith
Thanks to Livestong.com for the great info.