Fat burners. Crash diets. High self-esteem. Low self-esteem. Quitting. Overtraining. Sedentary lives. Active lives. Excuses. Anxiety. Stress. Endorphins. Binging. Weight gain. Weight loss.
I have seen it all! Here are my TOP 5 things that you can do TODAY that will help you stay consistent in living a healthy & fit life:
1. DO MAKE INVESTMENTS AND SEEK SUPPORT
One of the biggest mistakes I see people make, especially as a beginner is that they neglect
their need to get help, so instead of witnessing them achieving their goals, I see a lot of
disappointments and discouragement. I would consider a lack of time to be the #1 complaint I hear amongst clients as it relates to their exercise routine. Unfortunately, what many people fail to realize is that 30 minutes of exercise a day is substantial. It is only when we allow ourselves to get so far behind that the mountain looks too big to move, and the goal seems unachievable. After all, nutrition really is the biggest battle (so they say). So when the goal seems too great to tackle alone, seek help and support. There are many professionals, like myself, who are more than willing to help you take the next step.
I understand that personal trainers, new apparel, gym memberships and good quality food can be very expensive and inconvenient! Oh, how I know. But I sincerely believe that investing in
your personal health and wellness is the best investment a person can make. Exercise and good nutrition not only makes you look great but it also makes you feel
great which can lead to more joyous lives and more productivity on your job, whatever that may be.
Sure, it make take a little time to get your metabolism working to your advantage and get your schedule under control, but I encourage you to be careful next time you say that there isn't enough time or resources to do what needs to be done. Taking care of your body is an invaluable life-preserving strategy that drastically improves quality of life. When you put a little in, I believe you will be surprised at what you get out :)
2. DO MIX STRENGTH TRAINING AND CARDIO
Of course, it depends on your goals, but a lot of people desire to have a lean, toned body. Even those that desire a bigger, more muscular physique should know the importance of mixing cardio and strength training in their workout routine. Many women shy away from strength training out of fear of looking “manly” or too muscular, like a body builder. Most of these women fail to realize that in order to experience that kind of muscle hypertrophy, a LOT of heavy lifting is needed, and in some cases, supplements that alter a woman’s hormones to promote muscle growth. To gain lean muscle and have a lean and toned body, it is recommended to do 2-3 days of strength training per week along with cardio, most days of the week. I will dive a little deeper in programming and exercise routines in later posts.
3. DO STRETCH, REST, AND DRINK PLENTY OF WATER
Three commonly overlooked aspects to a well-rounded fitness program are: stretching, resting, and drinking water. These three factors can be the difference between you sticking to a program for
3 months at a time and living that lifestyle for the rest of your life. Proper stretching, rest and water consumption can significantly reduce chances of injuries, training-related pain and inconsistent results. Adequate amounts of water is not only an aspect of great nutrition, but also plays an important role in building and repairing muscle. Water is an ingredient in synovial fluid, which protects our joints, especially during times of stress while weight lifting.
4. DO SET GOALS
Lao Tzu said “A journey of a thousand miles begins with a single step”. He sure hit the nail on the head when it comes to fitness!
Goal setting is a very important aspect for me personally and professionally. When I start working with a client, it is important for me to understand his or her expectations. A lot of times, people underestimate how difficult it can be to lose weight or to obtain the physique of someone else. I like to take the time to help people understand what realistic goals are, as well as help them set measurable, short-term goals that can keep them motivated and keep their eyes on their overall health and fitness (as opposed to aesthetics only). For example, one of my first goals for many of my clients is that they be able to run a 10 minute mile. I have them work on that during their warm up.
“Little by little, a little becomes a lot.”
5. DO BELIEVE IN YOURSELF
Genetics play a huge role in how our bodies respond to exercise and nutrition. Some may even say that genetics dictate habits. But fortunately for us, our bodies and the way they respond to exercise and nutrition can indeed change. We have the ability to train and eat in such a way that makes our body burn fat more efficiently, even at rest!! We also have the ability, with a little will power, to overcome food and lifestyle addictions that keep us from our goal.
The power is within you to make the necessary changes. You deserve to give yourself a fighting chance. Forget what others say. Forget what your parents did, what your friends do, and what you’ve always done!! Find what motivates you, find your balance, and fight for your health.