Tag Archives: health

How to Make Fitness a Part of Your Lifestyle

Many people understand the benefits of living a healthy lifestyle and why adding physical exercise into their daily routine is important but not everyone takes the time to make it a part of their lifestyle. I understand the reason for this is going to vary from person to person but can range from simply not liking to exercise or perhaps living a busy life where it is hard to make the time for it. Whatever the case may be, the good thing is that any little bit of exercise that you do is always going to be better than doing absolutely nothing. So you can start very small and eventually progress over time. If creating a fitness routine is totally new for you, then it can be expected that you might not be doing much in the very beginning and that’s OKAY! As long as there’s a start, you can always build better habits as time goes on. You might now be wondering, “Well, how exactly do I get started?”

Find Physical Activities That You LOVE – Not everyone loves going to a gym but thankfully a gym membership is not a requirement. You can easily workout in the comfort of your own home or find sports/physical hobbies that you enjoy. If you participate in activities that you actually want to do, then it will not feel as much like work.

Set Fitness Goals and Write Them Down – If you have fitness goals that you are looking to achieve, then take the time to write them down. It is good to have goals because this can motivate you to actually take action to achieve them. For example, your goal might be to weight train for three days a week at 30 minutes a session. Once this becomes a habit, you can then reassess and create more challenging fitness goals.

Hire a Professional – It is a valuable investment to hire a professional to teach you how to train properly or if it is a sport that you are looking to get better at, then this is also a good reason to look into hiring someone who can up your skill set. Some people might feel intimidated or that they can’t do a certain physical activity but with the right professional help, there is an opportunity to grow, learn something new, and/or improve from where you started.

Plan Ahead by Creating a Consistent Fitness Schedule – By creating a fitness schedule in advance, you are adding concrete blocks of time within your day/week to work out while also holding yourself accountable to sticking to a fitness regime. It’s okay if it varies from week to week depending on your schedule as long as you are making some type of commitment each week. In other words, it is not as effective to have four days in a week that you work out followed by two weeks of inactivity before you get back on track again to your initial schedule. This plan lacks consistency which means that it is not much a part of your lifestyle. It is more preferable to maybe start with two to three days a week and commit to that rather than fitting in random work outs sporadically throughout the month.

Staying Healthy and Fit – 5 Things I Recommend Most

Before I share some of my healthy habits, there are a couple things to first recognize when it comes to health and fitness. For starters, everyone’s personal standard of what’s “healthy” is going to vary and secondly, what works for me might not necessarily work for you in its entirety as there are various contributing factors such as your body type, age, current health, etc. So please keep this in mind as you are reading because it’s easy to follow advice and then wonder why you are not obtaining the exact same results. As I mentioned, it’s because every body is different but at the same time, my general health tips are ones in which anyone can pick up at any time to achieve their very own personal success–so that means you can keep reading. 🙂

To me, staying healthy and fit is not only a LIFESTYLE but it also is a COMMITMENT to self. Chances are, my personal health standards are probably much higher than the average individual which is why it seems like I put in a lot more effort than most people. I’m sure I probably don’t need to put in as much work as I do to obtain results but I look at it like this: Why settle on mediocre results when I can opt for the very best results? I do what I know works for me and if that means extra workouts or a little extra focus on what I am eating, then it definitely is worth it.

Put in the Physical Work by Lifting Weights and Adding Cardio – Sometimes people are scared to lift weights because they think it will make them appear too bulky. Again, everyone’s body is genetically built differently but generally speaking, lifting weights will give you a desirable body composition and tone you up in all the right areas. Personally, I try to lift weights for an hour a day. I’ll switch up the moves each day to target different muscle groups but each day will be a mix of moves so that I can do a full body workout as opposed to isolating certain muscle groups on certain days. In terms of cardio workouts, I think it’s helpful to incorporate cardio workouts to burn a few extra calories in the day and that it is also good for your heart. With cardio, I try to fit 30-60 minutes of cardio about 5 days a week. (If I don’t have the time to do both in a day, I would choose to lift weights given the choice).

Eat a High Protein Diet – In order to keep the muscle and stay strong, it is important to make sure you eat enough protein in a day and ideally at every meal. If you consistently lift weights but are not feeding your muscles, then all the physical work could go to waste which is why you need to make sure you have enough protein built into your diet. Some forms of protein that I eat on a daily basis include: chicken, fish, eggs, and whey protein. I will also eat turkey and red meat on occasion.

Pay Attention to Portion Control – When I say “portion control,” I do not want this to ever translate as starvation because you absolutely need to fuel your body with enough high quality foods and nutrients in order to stay healthy and build your muscles. What I simply mean is to be mindful of how much you’re eating during each meal and to really listen to your body when you are full–no matter how good the food is (depending on what it is, you can always save it and eat more of it at a later time).

Stay Consistent with Both Your Exercise and Diet – “Getting” in shape is one thing but “staying” in shape is another. When people are determined enough, they can easily get fit but often times they cannot stay fit. The reason is that there is not enough consistency. In order to obtain any type of long lasting results, you need to stay consistent. For me personally, I consistently go to the gym in the mornings, usually 5-7 days a week. If you are just starting out a good fitness regime, I would say a minimum of 3-5 days are needed to build up consistency. You can’t expect to stay in shape when you workout sporadically or you skip weeks of any form of physical activity. The same also goes with your daily diet. While it is okay to indulge and enjoy a good meal here and there, it is important to stay focused on eating healthier and higher quality foods on a regular basis.

Track Food and Physical Activity – While many people might not see the benefits of writing down what they eat and their physical activity for the day, I personally think it’s extremely important for staying focused and holding myself accountable. That is not to say that if I wasn’t writing this down that I’d skip going to the gym and just eat whatever I want but I do think I’m extra mindful of my actions when I know I’m tracking it everyday. It also is a helpful tool to track progress over time which is another reason why I recommend taking the time to record what you eat along with your workouts.

You Don’t Need to Be An Athlete to Have The Body of One

Depending on the sport, often athletes are not only admired for their abilities but also for being in great physical shape. In order to be skilled and play at their very best, it is required to spend many hours practicing their sport but also plenty of hours of physical training. This would explain why the majority of athletes have an attractive and often highly desired physique. Despite all this, keep in mind that you do NOT need to be an athlete to be in the best shape of your life. Anyone can put the time to physically train their bodies and implement the proper diet to maximize their results. People often complain that genetically they are too thin or too heavy to begin with so it is impossible to get in the shape that they want. On top of this, many people are just straight up unmotivated paired with a lack of willpower to commit the time and work needed to get the results. The good news is, these are all excuses and far from the reality. The bad news (for some) is that as I mentioned, hard work and discipline will be required to get in exceptional shape.

So where do you start? You cannot “kind of want” to be healthy and have a nice body. Your mind first determines the outcome by having the burning desire to achieve something. If your mind is set and firm that this is the goal, then from there, all you need to do is take action. By action, it does not need to be extreme but can be small daily actions that gradually increase over time. If you are completely new to adding fitness into your lifestyle in general, then I definitely recommend starting slow rather than adding too much which could burn you out to the point where you want to quit right away.

In this specific scenario, I cannot push enough the importance of tracking your progress with whatever system that works best for you. This can be done either digitally on your phone (or digital device of choice) or handwritten in a notebook. Tracking always holds you more accountable and keeps the mind focused on the target. Once you have your tracker, you are going to track down your action which includes recording the exercises you perform each day and I recommend keeping track of what you eat on a daily basis as well. Personally, I do both.

In terms of what types of exercise, always strive towards the activities you naturally enjoy. In addition, teach yourself new exercises by hiring a professional or looking up fitness resources online. As I recently mentioned, I actually have learned so much in the past few months just by watching short clips on Instagram by fitness professionals and enthusiasts. At the end of the day, you need to want to make the change and then actually take the action needed to make it happen. You will be amazed that as soon as you really put your mind to it, the rest of the work that is involved will actually happen quite naturally because of your mental focus. So what are you waiting for? 😉