Sunday, September 28, 2014

Falling Into Fitness - Entering your Home by October 6th!

Falling Into Fitness Challenge, Support & Accountability Group

Summer is over, and it's so easy to get unmotivated to stick into a routine and take your health & fitness to the next level. Here's a list of some workout and nutrition guidelines to ensure you fall into fitness and reach your goals.

1) Aerobic Exercise: The American College of Sports Medicine (ACSM) recommends aerobic exercise three to five days a week for 20 to 60 minutes each session to maximize fitness gains and fat loss. If you're just starting with exercise you may want to modify, and follow the modification moves and ease yourself up weekly. 

2) Eat Five Small Meals Each Day: Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices. Food at regular intervals also maintains a more balanced blood sugar level that keeps your energy levels higher throughout the day. Try to consume smaller meals or snacks every two to three hours during the day.

3) Drink at Least Eight Glasses of Water Every Day: Our bodies are 50 to 60 percent water, and when we are dehydrated, our body and its organs and systems don't function at their optimal level. This limits your ability to exercise intensely and ultimately will affect your ability to burn body fat. Many scientists also suggest that headaches, minor aches and pains, low energy, sleeping problems, and injuries may be a result of dehydration. Eight glasses of water each day will replenish the fluids you lose throughout the day as a result of normal human respiration.

4) Focus on What You Should Be Eating Instead of What You Shouldn't: When you focus on what you shouldn't have, you set a negative tone for yourself. Your mind believes you are depriving yourself and this is bad. Ensure you consume vegetable and fruit servings every day. Fruits and vegetables are high in nutrients and water content and low in fat and calories. Correctly determine your calorie range, and if looking to lose weight have a calorie deficit to match your workout intensity. 

5) Set Realistic Expectations: Practice the 80:20 rule. You can't expect to be perfect for the rest of your life, and setting these types of high expectations will set you up for failure and feelings of inadequacy. Instead of saying, "I'm never going to eat chocolate again," decide that you'll eat it only once per week. Instead of determining that you're going to eat perfectly seven days a week, decide that you'll eat in a healthy way five days a week and then allow for a few indulgences on the other two days. This is much more realistic and is something that you can adhere to for the rest of your life.

6) Limit Your Alcohol Intake: Alcohol poses a number of problems. It is high in calories and lacking nutrient value. Some researchers have also suggested that because alcohol is metabolized in the body first, any food consumed in combination with the alcohol will be more easily converted to fat. And finally, and probably most importantly, alcohol reduces your inhibitions. You may be more inclined to indulge or make poor choices because you aren't able to think clearly or examine the long-term consequences. It's not necessary to decide to never drink again, but instead of drinking every night with dinner, limit it to a few times per week.

7) Increase Your Daily Activity: Try to think of ways that you can be more active throughout your day besides you actual exercise routine. The calories expended from walking a few extra blocks, taking the stairs, or performing errands the old-fashioned way really add up!

8) Try Not to Eat Large Amounts of Food Past 8:00 pm: Eating late at night often goes hand-in-hand with high-fat snacks and overeating. Secondly, it never feels good to go to bed on a full stomach. Thirdly, finish up your carbs and fruits before 5pm. They take longer to digest properly.

9) Keep an Activity and Food Log: Record your daily exercise and what and how much you eat. Some researchers have found that just the act of recording the foods you eat results in better choices and a healthier diet. Also by writing everything down, you may also start to notice patterns. For example, you may observe that the days you don't exercise are also the days you eat poorly. You can then take appropriate action.

10) Get a Support and Accountability Coach/Partner: This may be new to some of you, or you may be very experienced. Either way receiving daily motivation, support, and someone to help keep you accountable is crucial!! Whether you are new or experienced, sometimes there are stumbles. Sometimes we are just having an off time. That extra support goes a long way. This is a tough road, one you must work out and make choices for everyday. Having someone there makes your journey that much more amazing.

It's also a good idea to set daily goals to break the long-term ultimate goal into smaller chunks and to keep your goals in the forefront of your thoughts. Be sure that your goals are behavioral in nature (good examples: drink eight glasses of water, exercise for 30 minutes) instead of body-focused (poor examples: lose one pound, lose 10 inches).

It's never too late to adopt a healthy lifestyle

Making healthy lifestyle choices has benefits at any age, at any fitness level. Being more active, eating a balanced diet and becoming more aware of your health can be physically and mentally rewarding at any point in life.

Ready to take the first step and try an at Home Fitness & Health program?

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