Thursday, February 23, 2017

Secrets Of Fit People...

  1. Drink up. Have a water bottle with you often. Water should always be your drink of choice. Try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories. Be sure to filter your water (there are hundreds, maybe thousands of chemicals in it).
  2. Exercise is your friend. Look at exercise as a pleasure rather than a burden. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next sweat session!
  3. Your biology is your biography. Eat well-balanced meals full of color and variety and remember that excess calories (avoid too little calories too) will store in your body as fat. Eat lots of plant foods for optimal health!
  4. Limit caffeine (50-200 mg seems safe) and exposure to secondhand smoke.
  5. Focus on short-term fitness goals with an emphasis on completing daily exercise. Your short term goals should be in line with your long term goals. Read more.
  6. Log it. Keep a daily food log of what you're actually eating (until you get it down). Every time you grab a handful of chips or eat the crust of your kid's sandwich (LOL) log it. If you can track it you can improve it. 
  7. Enjoy a cheat meal. Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation. For every 100 "unhealthy calories" it equates to 100 burpees. HOLY!
  8. Pay it forward. Enjoy contributing to the health/wellness of others by finding a partner or friend to exercise with. Also, be on the lookout for others who want to feel better and have more energy.
  9. Use various exercise modalities. Avoid monotony by taking up new forms of exercise, or using things that keep you motivated and inspired, like new shoes or great music. We always say: "look good and feel good!" 
  10. Read to lead. Subscribe to fitness and health magazines/books to keep focused on health/wellness as a way of life. Be well rounded in your approach.
  11. Have to right tools: good shoes, proper attire, a portable music player, fitness equipment, a new DVD series, a trainer, etc.
  12. Get active at least 30 minutes most days. Make it your goal to do some form of exercise 5-6 days a week. Some days you can split sessions to once in the morning and once in the evening.
  13. Dump the image. Work to do your personal best and forget the way you think other people may see you.
  14. Fill in the gaps. Take daily supplements for total health, peak performance, optimal growth, and recovery. Most of us are deficient. Read more.
  15. Intensity beats extensity every time. Work to take your exercise to new levels of intensity instead of dragging them out (boring). Read more on breaking plateaus.
  16. Schedule your sweat sessions! Create an exercise schedule the day before or even a week out. Skip leaving it to chance or waiting to "find" the time (bad idea).
  17. Think of fitness as a delivery system. Think holistically. Move beyond the boundaries of weight loss and into total fitness and wellness. Measure success by the way your clothes fit and how you feel. Fitness is a feeling!
  18. Say no to dieting. This is a lifestyle approach. Stick with eating plans you can maintain indefinitely. Eat in relation to your intense performance levels. You are what and WHEN you eat! Seek help to get set up.
  19. Say yes to shut eye. Get adequate amounts of sleep (7-9 hours a night). Remember that people who exercise regularly fall asleep faster and sleep more soundly.
  20. Back off the booze. Limit alcohol intake to special occasions. Read more.

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