• Motivate Fitness

The 12 Days of Fitness

As the end of the year quickly approaches, it can get harder and harder to stick to a healthy regimen. With so much to do for everyone else at this time of year, we often forget to take care of ourselves. But here’s the thing, as commendable as it is to want to take care of our loved ones first, if WE aren’t healthy then we can’t accomplish this.

So, let’s change that this holiday season by putting YOU first. Give yourself the gift of wellness this year.

To do that, here are some tips you can follow for a healthier, more energized holiday season and New Year. A good rule of thumb is to start with one of the mentioned tips, master it then move on to the next. By breaking it down into smaller more manageable goals you are much more likely to succeed because you are building habits and not relying on will power.

The 12 Days of Fitness Tips

1. Prioritize Nutrition -nutrition is the single most important thing in creating a healthier lifestyle. You must make time for grocery shopping, cooking, meal prep, and keeping a food journal.

2. Change your eating habits - you need to start by getting in touch with yourself and your relationship with food. If you establish WHY you have difficulties maintaining healthy eating habits (stress, pleasure etc..) it will make it easier to change them. Remember you can’t make up for bad nutrition with exercise! Stop the silly diets and start with the basics.

3. Reduce the total amount of calories you intake and spread them throughout the day. (Some people may need to add calories to their diet too!)

4. Eat smaller, more frequent meals every 3 to 4 hours (it’s proven that this works! This includes eating breakfast, the most important meal of the day)

5. Cut out all the C.R.A.P. in your nutrition:

"C” is for caffeine, cola and corn

“R” is for refined food (white flour) and white rice

“A” is for additives and ALCOHOL

“P” is for processed and pasteurized dairy

6. Drink more water- Water is a natural appetite suppressant and it also helps the body break down stored fat, which is most important when trying to shed those extra pounds. Try to drink 1/2 your body weight in ounces per day. By drinking water with meals, it will help satisfy your hunger and enable you to get your daily requirements at the same time. Substitute water for soda, juices and sports drinks.

7. Don't Skip Breakfast- according to research the effects of breakfast-skipping were felt throughout the day. Eating a healthy breakfast of any kind can lead to more satiety and less overeating throughout the day. Eating a high-protein breakfast subjects consumed about 200 calories less in evening snacking. Protein-rich breakfast also reduces the brain signals controlling food desires, even many hours after breakfast.

8. Do Resistance Training - effective resistance training starts with picking the right exercises so choose compound exercises. The best exercises are the ones that include many muscles such as squats, deadlifts, push-ups, planks and dumbbell or body weight rows/chin-ups.

9. Do Cardiovascular Training 2 - 3 times per week for at least 20 - 30 minutes. If you do resistance training and cardio training on the same day, ALWAYS do resistance training first then finish with cardiovascular training. The body will burn more fat using this method! You can also try using a more intense style of training call High Intensity Interval Training (HIIT). You can do this by alternating between periods of high intensity followed by low intensity speeds. (Usually at a 2 or 3:1 rest to work ratio) Example: run for 30 seconds and rest for 60 to 90 seconds, alternating back and forth for 20 - 30 minutes.

10. Drink Your Protein Shake -A new study published online in the Journal of Applied Physiology shows additional benefits of consuming a blend of soy and dairy proteins after resistance exercise for building lean muscle. Researchers found that using a protein blend of soy, casein and whey post-workout prolongs the delivery of select amino acids to the muscle for an hour longer than using whey alone which suggests even more prolonged muscle building effects. The study also demonstrates that consuming a soy-dairy blend leads to a steady rise in amino acids, the building blocks of muscle, which sustained a greater positive net amino acid balance than whey, suggesting there is less muscle protein breakdown during the time period shortly after consumption of a blended protein product.

11. You Must Let Your Body Recover - Both physically and emotionally; Stress is a killer! The ill effects of stress are proven. Make it part of your routine to unplug and shut down daily from work. Use exercise as a release or spend more time with your family exercising. Being active with your family will create valuable bonding time and will also teach your children great habits. Better nutrition is also a major contributor in helping the body recover. Sleep is also a huge component in recovery. The recommend amount is 7 to 8 hours per night. Yeah, I know everyone is rolling their eyes on that one, but if you establish better routines, it may make it easier to get to sleep earlier.

12. Laugh and Love........A LOT!

We would like to wish you and your families a safe, happy and health Holiday Season.

Be Well.

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