I’m not a fan of New Year’s resolutions. Ultimately, most of us don’t end up sticking with them and wind up feeling more discouraged than ever. Here are some of my favorite tips and tricks to encourage you to create and retain healthy habits throughout the year. You’ll be surprised how easy they are to incorporate into your life and even happier when you see the satisfying results.
Healthy Habits To Start
• Get your heart-rate going first thing in the morning. Before you eat breakfast, take a walk outside or walk briskly up and down the stairs for 15 minutes. Getting your heart rate up after waking is a great way to boost your metabolism and help you burn fat all day.
• Cut down on sweeteners by a quarter teaspoon. By reducing the sweeteners in your coffee, tea or other drinks you won’t notice a difference and you’ll cut your calories. Reduce by another quarter teaspoon every ten days and pretty soon you’ve cut them out altogether.
• Don’t just bring your (re-usable) water bottle with you everywhere you go, actually drink from it. Drinking 64 ounces of water every day keeps you hydrated, feeling fuller and does wonders for curbing your appetite.
• Take a few extra minutes at night to prepare a healthy lunch or snacks for the next day. Cut up fresh veggies, portion out raw nuts, wash and prepare fruit ahead of time and stick in a refrigerated bag to bring with you. You’ll save money by not running out to a convenience store for a “convenient snack,” and save time by having easy to grab, healthy food ready to go.
• Get up and walk around throughout the day. You’ve heard it before, take the stairs, not the elevator. Walk to your colleague’s desk, don’t pick up the phone. Take a short break every hour to walk a few laps around your office. Not only does it keep you moving, it helps clear your head.
• Add more vegetables to your meals. I can’t think of many vegetables that don’t add nutrition, color and texture to any dish. Most are low in calories, high in fiber and are an excellent source of vitamins, minerals and other essential dietary value.
• Start reading food labels. If you don’t already, you might be surprised how many empty calories, sodium and cholesterol you consume. How many servings are in the container and how much do you eat in one sitting? Measure out a single serving of your favorite snack. You may be shocked to see how small a single serving amount really is. Try to limit yourself to the actual serving size. You will satisfy your craving and limit the extra, empty calories.
• Schedule your workouts and keep your appointments. It’s one thing to say “I’ll go to the gym three days a week.” It’s another to actually go to the gym and workout. My most satisfied clients are the ones who make time to workout and exercise. The ones who take the time to eat right, exercise and take care of themselves are the ones who never need to make New Year’s resolutions.
Still need that extra motivation to get back into shape? Contact me today. We’ll create new healthful habits with a workout and nutrition plan that’s right for you. Get the results you want with our customized plans and great team of trainers.
Get More Energy
If you’re the type of person who has a hard time getting up in the morning or is ready to take a nap by the time afternoon rolls around, then you are probably not getting a sufficient energy from the foods you consume. Most people today are the types of people who suffer from fatigue throughout the day. There are many causes of fatigue, though the most common is poor nutrition. The reason a person consumes food and liquids are to create fuel for the body to perform well each day. The main types of fuels, which are water, carbohydrates, protein, and caffeine, all directly correlate to your energy levels.
Foods that Fight Fatigue
Yea, yeah. I know water isn’t a food. Here it is anyway. Water is the most important type of fuel for the human body. It regulates the temperature of your body, washes away toxins in the body, clears your skin, aids food digestion, and provides energy. Staying hydrated is key, because if you’re not getting enough water your body will have to work harder to keep itself hydrated. Dehydration is the number one reason for fatigue by the middle of the day.
Weight loss diets often blame carbohydrates as the reason for belly fat, but they are essential for creating energy for your mind and your activities. The two main types of carbohydrates are complex and simple, in which a combination of both is what to aim for. Complex carbohydrates are found in whole grain foods and vegetables such as squash or potatoes. Simple carbohydrates can be found in fresh fruit, which is vital for energy and vitamins.
Protein is responsible for stabilizing blood sugar by slowing the breakdown. Protein is also used to rebuild muscle tissue, which is broken down during the day during exercise or from undue stress. Without enough protein, muscle repair and immunity would suffer. Protein and calcium work together in the building of both bone and muscle tissue. Protein also elevates the metabolic rate. Protein has several other jobs in your body, such as cell growth and transporting nutrients, which means there is always a need for more from good sources. The best sources of protein are beans, lean meat, fish, eggs, nuts and poultry.
Most people know or have experienced the effects of caffeine. The reason is gives you an energy boost is because caffeine is a central nervous system stimulant that causes your heart to beat faster thus making you more alert. Coffee is the way most people jump start their day, but there are other beverages, such as tea or soda, that contain caffeine as well. Too much caffeine can cause fatigue too, so moderate your intake.
Fatigue Causing Behaviors
Besides making sure that you are taking in the right fuel for your body, there are behaviors to avoid as well. Eating large overly filling meals can leave you feeling tired despite having taken in a surplus of energy. Smaller meals are the way to go to prevent weight gain and optimize digestion as well as to provide smaller bursts of energy throughout the day. Too much alcohol (any) and even caffeine can cause fatigue as well.
Exercise for More Energy
Food and beverages are not the only variables that decide your energy levels. Physical activity is another way to increase your energy levels overall. Training with one my personal trainers is a great way to get you on a regular exercise routine to make you feel great. Once you’re ready to increase your energy level, give me a call or send me an email to get started today.