INSPIRE Health & Fitness Magazine
15 Habits of Highly Fit People
4 Signs That Your Body is Craving Exercise 3 Ways to Get More Active When You Work in an Office
10 Ways to Make Exercise Part of Your Daily Routine 7 Foods That Can Help You Lose Weight 6 Simple Lifestyle Tweaks to Help You Lose Weight 5 Weight Loss Shortcuts That NEVER Work
2Inspirenutrition.com June 2021 FREE
INSIDE THIS MONTH’S ISSUE
15 Habits of Highly Fit People - pg. 3 7 Foods That Can Help You Lose Weight - pg. 7 6 Simple Lifestyle Tweaks to Help You Lose Weight- pg. 9 5 Weight Loss Shortcuts That NEVER Work - pg.12 4 Signs That Your Body is Craving Exercise - pg. 16 3 Ways to Get More Active When You Work in an Office - pg. 18 10 Ways to Make Exercise Part of Your Daily Routine - pg. 20
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15 Habits of Highly Fit People
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Did you know that you can successfully cheat your way to being fit and in shape, enjoying excellent heart health? It’s true. Rather than reinvent the wheel, just do what the highly fit people around you are doing, the ones that look amazing all the time. You have never had a better opportunity at gathering information than you do now. Any question you have, any information you seek regarding fitness and health, is usually just a few mouse clicks away.
But all of that research takes time. So instead of doing all that surfing, and killing all your valuable time, why don’t you just let us do the work for you? That is exactly what we have done. In this short report you will find the top 15 habits of incredibly fit people, broken down into 3 categories – exercise, nutrition, lifestyle/mindset. Let’s get cracking! Top 5 Eating Habits of Highly Fit Individuals They Are Always Eating
Don’t you just hate it?! You know what we are talking about, those incredibly fit individuals who seem to always be eating. Guess what? That is the key to nutritional perfection, and kicking your metabolism into overdrive. When you eat, your metabolism increases to handle the caloric intake. So when you spread your daily calorie count over 5 or 6 main meals and snacks, your fat burning furnace is shredding fat and calories all day long.
Make sure grains, veggies and fruits are the main focus here. Unlike sweet, fatty and fast foods, your body can never “overeat” fruits and vegetables, and they boost heart health and overall fitness. They Eat for Fuel More Than They Eat for Fun Food is fuel. You probably don’t ask your car, truck or SUV which brand or type of gasoline tastes the greatest. So why do you employee the flavor over function rule when fueling your own body? Everyone loves the incredible sensation of tasting their favorite food. And when you are fitter than most everyone else, the reward is, you can enjoy more of your favorite foods, even if they are not that good for you. But most of the time, really fit people eat for fuel rather than fun. What foods should you target? Avocados, walnuts, salmon (wild caught), oatmeal and berries reduce your risk of contracting heart disease, and also form a great basis for a healthy body.
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sugar, salt and white flour are single-handedly responsible for much of the obesity and overweight epidemic on our planet. They are also cardio-stoppers, promoting a long and scary list of heart diseases and ailments. Accordingly, those individuals that look and feel exceptionally fit eat very little to none of those dangerous and even deadly “food” items. Cut back a little at a time, and you will see, and feel, exceptional benefits. Breakfast Is a Must If you want to be fit, breakfast is an absolute requirement. And not just any breakfast. Protein in the morning tends to make you eat less throughout the day. When you combine this fitness habit with the first on your list, eating frequently, you begin to regulate a healthy metabolism and gastrointestinal process.
This means that the exercise habits you will start using, which we will mention in a minute, give you a greater chance of achieving your fitness Very Little Sugar, Salt and goals. Oatmeal, eggs, White Flour whole grain bread and a little heart-healthy fat like Processed and refined extra virgin olive oil make
great morning starters.
You Always See Them Drinking Water H2O, the stuff of life. Your body, as well as planet Earth, is comprised of roughly 65% water. No real difficult math here to master. You need water ... lots of it. Your muscles need the oxygen it delivers after your workout. Your body needs it to keep your skin, hair and bones healthy. It helps promote a healthy circulatory system. It allows your heart to beat healthy. This simple and cheap or free fitness requirement is so necessary that humans will die in 3 or 4 days without it, while you can last more than 30 days without food. Start chugging. Top 5 Exercise Habits of Really Fit People They Research First Just about every single physical fitness website or blog talks about exercise and equipment. But the
really fit individuals do a lot of research before they hit the gym or the yoga mat. They make absolutely sure they have all the information available regarding fitness and health before they take the first step in putting that knowledge to practice. Then they employ the next exercise habit, which is... They Always Make a Plan… You have heard it before. When you fail to plan, you plan to fail. Your brain loves standard operating procedures, to-do lists and organization. When you have a smart fitness plan, write it down, record it in text and audio on your smartphone, tablet and computer, you are much more likely to reach lofty physical fitness goals. Now you just have to do the following... … and Stick to the Plan!
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Researching and writing out a smart fitness plan is absolutely essential if you are going to become one of those head-turning folks that gets the “I wish I was that man/woman” comments. But knowledge is not powerful unless you act upon it. Put your plan
into motion, and stick to it. pictures of their past, present and hopefully Remember, each day of future selves (pictures of following a new routine people that look and feel becomes easier than the the way they want to). day before. Exercise works with nutrition to make a They record repetitions healthy heart, which in and sets, steps and miles turn pumps oxygen to walked, biked or ran, your muscles and body calories burned and parts to allow you to inches lost, heart rate exercise. What a healthy and time spent on cardio, cycle. and study that data. They then consistently use this The Turtle Will Always information to tweak their Beat the Hare daily and weekly efforts in pursuit of their planned This really sort of just goals. builds upon the previous fitness habit. Slow and Top 5 Mental/Social steady wins the race, and Habits of Exceptionally all that. You did not get Fit People out of shape overnight. You will not get back in Fit People Let Their Brain shape overnight, and Take Over certainly not reach any type of top 1% fitness After somewhere between level quickly. Follow your plan, keep consistent, and 15 and 30 conscious repetitions, your brain when you practice this throws a switch. It begins next habit, you WILL see to automate that thing positive and impressive that you did. Have you change. ever caught yourself doing some repetitive They Record Everything task or chore, without even thinking about it? Men and women that Your brain has noticed are fit from head to toe, that you do a particular effortlessly drawing the attention, admiration and thing, a particular way, at a particular time. jealousy of their peers, So it automates the friends and family for process. Use this to your how good they look, are advantage. Exercise on excessively tracking their the same days, at the every effort. They keep
same time. Your conscious effort quickly becomes unconscious habit, and when combined with the next tip, begins to automatically deliver maximum results.
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Fit People Never Forget Their Big “Why?”
If you have a big enough “Why?” then you can truly accomplish anything. When your reason why becomes more Super-Fit People Socialize important and powerful Their Physical Fitness than anything else, there is virtually nothing You have a much better you are not capable chance of reaching of accomplishing in your fitness goals when pursuit of that goal. Ask the people around you yourself why you want have similar desires. to be super-fit. Then ask In 1943 Abraham yourself why again ... and Maslow published a again ... Until you come groundbreaking paper to the core reason for in Psychological Review. your fitness efforts. Keep Titled “A Theory of Human this thought first and Motivation”, Maslow foremost in your mind, identified what he called write it down and keep it the Human Hierarchy of in your wallet or purse and Needs. review it frequently, and your chance of success at Above safety and even anything skyrockets. physical requirements for human survival, Maslow They Do Not Beat noted that human beings Themselves up When have a compelling desire They Miss an Exercise to be a part of a group. Session Or Eat a Surround yourself with Cheeseburger people who are fitter than you, and socialize with Hey, pizza happens. So them. This simple act can does missing a workout. mean all the difference in And you know what? It is the world. not the end of the world. When you mentally bash yourself for not sticking to your routine, you slowly begin to resent your fitness efforts. That makes them subconsciously easier to avoid.
You are only human, and besides, double banana splits with extra melted chocolate syrup and whipped cream taste awesome. Don’t kick yourself when you fall out of the saddle. Just get back on the horse.
Fit Folks Successfully Use a Big Picture Approach The number one exercise habit of seriously fit people we discussed earlier is doing research. You will also find the fittest individuals are always reading, watching, listening and in every way consuming fitness, nutrition and health tips. They are looking at the big picture. Instead of micromanaging just their eating habits or exercise or lifestyle, they focus on making small, gradual changes in everything to get the best result. They know that positively impacting their heart health, physical and mental fitness is a lifestyle approach that is impacted positively or negatively by everything they do everyday.
7 Foods That Can Help You Lose Weight It’s no secret the key to losing weight is burning more calories than what you take in. But if you are not eating the right foods, you’ll end up hungry and consume more calories than you should, thus stalling your weight loss efforts. Foods high in fiber, protein and plant-based healthy fats are the most satiating, yet help with weight loss. Here are seven foods that will help you on your weight loss journey.
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Potatoes Under the low carb diet craze, potatoes fell out of favor, but now are starting to make a comeback. With 5 grams of protein, 3 grams of fiber and only 168 calories in a medium spud, they are a great choice. Just watch what you put on them as that can really up the calorie count. Apples and Pears Fresh fruit is satisfying and should be part of a healthy diet. Apples and pears, with their high anti-oxidant and appetite suppressing fiber, are great choices at around 100 calories each and 4 to 6 grams of fiber. The fiber keeps you feeling fuller longer, thus reducing the tendency to snack on higher calorie foods. Almonds
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of yogurt has 24 grams of protein at 160 calories per serving. And it helps with digestions by feeding the good bacteria in our stomachs.
acids, the ones your body can’t produce. But needs, so you have to get them through food.
Dark Chocolate
Many people shy away from avocados because they are high in fat – but it is the good kind of fat that your body needs. Half an avocado packs a healthy 7 grams of fiber, not to mention its great antiinflammatory properties easing conditions such as arthritis and lowering the risk of heart disease.
There is a difference in chocolate. The dark variety, containing 70% cacao or more, has about 9 grams of fiber per 1-ounce serving, whereas milk chocolate has none, but usually is high in sugar. And besides having a good dose of anti-oxidants, it also has serotonin which helps increase good mood.
Always a favorite, these tasty snacks are easy to take with you. At 160 calories, 3 grams of fiber and 6 grams of protein in 22 pieces, they will keep Eggs you going between meals. No healthy diet would be Greek Yogurt complete without eggs. At 140 calories per two, you Having one of the highest get 12 grams of protein levels of protein, this style and all 9 essential amino
Avocado
Add these seven foods to your diet to not only lose weight, but to keep healthy. And unlike many foods on “diets”, you can stay with these foods as part of your maintenance program once at your weight goal.
6 Simple Lifestyle Tweaks to Help You Lose Weight Sometimes the simplest changes in lifestyle can make a big difference. Here are six easy lifestyle tweaks that make a big difference individually, but have synergistic effects when paired together. Keep a Food Journal
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Many times being overweight is a case of not realizing how much
(or what) a person eats in a day. Writing down everything puts it in perspective. According to a recent study, people who kept a food journal lost twice as much weight as those who did not – on average 13 pounds in 6 months. Exercise During TV Commercials Instead of sitting on
your butt (and probably eating unhealthy food) do some exercising while the advertisements are running. Running up and down stairs, riding an exercise bike or treadmill, doing jumping jacks, skipping rope, etc. all burn calories. In fact, exercising during the commercials that run on a typical 2-hour night of watching TV burns an extra 270 calories per
day, not to mention the calories you are avoiding by not eating during this time. Eat Healthy Food Not only does eating junk or unhealthy food pack on the calories, but it is also high in saturated and trans fat – both which are bad for your health and lead to some serious health issues. Instead, opt for more fresh vegetables, whole grain and lean meats. Not only will it reduce the number of calories consumed, but reduce the bad fats. As far as lunches, refrain from eating processed fast food and opt for a healthy bag lunch that you prepared at home.
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your normal stop and walk to the office. Once inside the building, take the stairs (at least part way up) instead of the elevator. During lunch break, take a walk, returning with enough time left to eat your healthy bag lunch. Wear a Fitness Tracker
Counting the number of steps taken during the Get More Exercise day raises your exercise awareness. When you have that information at This so easy to do hand, you’ll find yourself without adding hardly comparing how many any more time to your day. For example, instead steps you have taken to your daily goal and of parking close to the office, park at the far end put in the extra effort to reach your goal. In of the parking lot and a recent study, people walk in the rest of the who walked only 2,500 way. If you take public steps more per day than transportation, get off the control group, burnt a stop or two before
off the equivalent of 10 pounds over a the oneyear study. Get Enough Sleep In another study, participants were asked to sleep 10 hours a night for two nights, followed by five nights of less sleep and four nights of recovery. The results? After 11 days, the study group had gained almost 3 pounds each compared to the wellrested control group. All of these lifestyle tweaks are easy to implement. Once they are established habits, and you start to see weight loss results, you’ll wonder why you had not started doing them sooner.
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5 Weight Loss Shortcuts That NEVER Work Unfortunately, we live in a very lazy society where products, tips and tricks are constantly being praised for their shortcut weight loss abilities. It may be a new diet plan, like the grapefruit diet that has spiked and flagged in popularity every few years. Starvation diets are also practiced frequently, if unintelligently so.
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There are all kinds of fitness shortcuts that have mysteriously survived for decades. They guarantee you can be lazy, eat food that is bad for you, never exercise and still lose weight.
If the warning bells go off in your head every time you hear some weight loss shortcut that seems Blushing brides trying to “too good to be true”, trim down their weight by then good for you. Some 10 or 20 pounds with their weight loss shortcuts big day only weeks away actually do trim off a often eat next to nothing few pounds initially. But in an attempt to squeeze they are so far removed into their wedding dress. from sensible nutrition
and fitness that they can cause dangerous and even deadly side effects. And in almost every case, the weight loss hopeful falling prey to the unsuccessful shortcut actually gains more weight instead of losing it. Steer clear of the following unsuccessful and unhealthy weight loss shortcuts that never work. Stick instead to a healthy, happy lifestyle of proper nutrition and physical activity and you will always regulate a healthy body weight.
1 - Starvation This has to be the most dangerous weight loss shortcut that is also unfortunately the most common. Food is fuel for your body to grow and operate in a naturally healthy way. Eliminating that food is not going to cause you to lose weight, unless you simply stop eating for months. Then you wither up and die.
literally dozens of other health problems will begin to appear. The first couple of days of a starvation diet, you may see a loss of a few pounds. But because of the way your body is made, when your brain recognizes that you are in starvation mode it begins to store fat. That is why diets that limit your food drastically never work, and usually end up making you gain weight. Your body craves enzymes, minerals and nutrients and you can begin overeating. This is because your body craves the calories and carbohydrates it has been missing, and you end up adding weight that leaves you heavier than when you started. Starvation just doesn’t make sense for any number of reasons.
Think about this for a second. Your vehicle requires fuel to run. It also needs oil, transmission fluid and other liquids and fluids to work properly. Would you ever consider removing all of the oils and fuel out of your vehicle and then try to use it normally? Of course not. Because you know that aside from your car or truck not running, it would 2 - Using Laxatives As a Weight Loss Method eventually break down from a blown engine. The idea here is that laxatives help cleanse your That is exactly the same result you are going to get body. There is a shortcut method in the weight loss if you starve your body. It will stop working properly. marketplace that, because of the cleansing nature You will lose all of your of laxatives, says they can energy. Mental disorders, be used to also remove skin conditions, heart carbohydrates and excess problems, issues with your digestive system and calories from your body. It 13
might even sound sensible at first. But when you take a closer look at the science behind how laxatives work, you understand the problem. Your body assimilates calories very rapidly when you eat. They hit your bloodstream soon after swallowing. By the time any laxatives take effect, your calories are already going to work naturally. Besides, laxatives only take water weight out of your body. This method can make you extremely dehydrated, leading to dizziness, hallucinations, renal failure and even irritable bowel syndrome (IBS). You may actually lose weight, dropping a few pounds quickly. But this is an extremely unhealthy shortcut that will not allow you to keep the weight off over time. Besides, your body will begin craving the water you have denied it, and you will need to replace it anyway, along with its accompanying weight. 3 - Pills and Supplements Without Exercise There are some
really healthy natural supplements, powders and pills that can help you lose weight and keep it off. Unfortunately, for every healthy supplemental weight loss alternative, there are dozens of ineffective and even dangerous options. All of the smart and sensible pills and supplements that can aid in weight loss and regulation are meant to be taken as part of a healthy nutrition plan with sensible physical activity and exercise.
boss’ physical trainer, and you can have a recipe for disaster. Most of the fitness supplements that boast weight loss claims of 20 and 30 pounds in 30 days or less are loaded full of caffeine. In some cases the chemical equivalent of “speed” is also present. Your metabolism rate is jacked up to an unhealthy level, and so is your heart rate. Any supplement, powder or pill that claims to burn off fat and weight without any physically active effort on your part should be avoided at all costs. 4 - Intentionally Skipping Meals
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You can call this intermittent starvation if The problem here is you like. When the calorie that we live in a “right counting craze exploded now” world. People are in the 1970s, every man, lazy. Even if something woman and child seemed is simple to do, such as to know exactly what their the recommended 3 to 5 target calorie rate was sessions each week with just 20 minutes of physical every day. You were told that if you go over that activity, it is often times number, you will gain fat easier not to do. Couple and weight. Therefore it that human inclination only made relative sense towards laziness with that if you ate fewer mythical shortcuts that you heard about from your calories, you would gain less weight, and probably best friend’s, neighbors’, even lose weight and fat.
Since very few of us want to stop eating entirely, some began skipping meals as a part of a weight loss shortcut. This doesn’t work for the same reason that starvation doesn’t. Your body needs nutrients, minerals, vitamins, enzymes, calories, carbohydrates and healthy fats to function properly. It doesn’t need them all at once, but rather on a consistent delivery throughout the day. The Journal of Nutritional Biochemistry released research showing what a lot of nutritionists already knew. Skipping meals actually increases belly fat. In many cases this is because your insulin levels are out of whack, and you begin making and storing fat when you don’t get a steady, consistent supply of food each day. Another reason this doesn’t work has to do with your metabolism. Every time you eat, your metabolic rate increases. This means you burn more energy than when you aren’t eating. So when you spread your calories across 5 or 6 meals and snacks each day, you crank up your calorie burning
process and regulate a healthy body weight naturally. Stop skipping meals; it just makes you hungry so when you do eat you might end up consuming too many calories.
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sugar to fat and hording it.
Eating an entirely fat-free diet is almost a guaranteed way to cause multiple health problems, as well as pack on a few extra pounds. That is because when you see the phrases 5 - Switching to 100% No “fat-free” or “100% no fat” something has been Fat Foods added for flavor when that For the umpteenth time, fat was removed. your body needs fat to function properly. Of This is usually tons of course, it needs to be unhealthy sugar or good fat, found in olive chemical sweeteners oil, coconut oil, walnuts, made in a laboratory. They almonds and fish like immediately turn to fat in mackerel and salmon. your body, which is why Saturated and trans fats you see people drinking are certainly not needed in fat-free diet drinks and your body, but when you sports drinks for years, and attempt to eat nothing yet they are still incapable but fat free-foods, you of losing weight, actually send the wrong message gaining it in most cases. to your brain. Fortunately, there is one When humans were weight loss shortcut that evolving, they did will naturally drop your not always have the weight until you reach opportunity to eat every your personal, healthy day. When they did, they weight. And the thing is, it ate as much as possible delivers tons of energy, a and their bodies stored lean, muscular and toned excess fat away for those body, your brain works periods of time when no better than ever before, food was on the schedule. and you find yourself Your body works the same happy, successful and way. When your brain productive in every area of sees that you are not your life. taking in any fat, it begins Want to know what it is, converting things like
this miracle shortcut for weight loss and so many health benefits? It’s simple, stop putting garbage into your body. Everybody knows by now that fast food, simple carbohydrates, processed food, refined sugar and salt are killers. You also know that fruits, vegetables and whole grains make for a super healthy body, which automatically and effortlessly regulates your perfect body weight. In recent years, scientists have discovered that 60% to 70% of your level of physical fitness is determined entirely by your diet. That is why you may have been working out like a fanatic, and still not realizing your weight loss goals. You are simply eating the wrong things. Start eating smart, get physically active whenever you can, and steer clear of the 5 dangerous and ineffective weight loss shortcuts listed above in every situation.
4 Signs That Your Body is Craving Exercise
If you are in tune with your body, there will be some subtle signs that it needs exercising. Here are four of the more common ones.
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You Gain Weight We all know that exercising helps burn off excess calories, however, when we are lax about doing it or don’t do it at all, and don’t adjust our eating habit accordingly, we start to see the number on the scale increase. One way to get that number down again is to start exercising. Losing weight is a numbers game and 80% is controlled by the quantity and types of food we eat, but the remaining 20% comes from exercising.
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you that your health is starting to deteriorate and it is time to hit the gym again and get your breathing and circulation systems back in shape. You Are Not Sleeping as Well
Regular physical activity not only helps you fall asleep quicker, but to stay asleep longer and get a better quality of sleep – the good REM kind. If you notice you are not sleeping as well now that you are not exercising like you were You Get Winded Easier when you were hitting the gym regularly, it Exercising increases both is your body’s way of the heart and breathing telling you it is time to start again. rates, but when we stop exercising, certain You are More Stressed health conditions can start developing. For Exercise is one of the example, if you haven’t great stress reducers. If exercised in a while, do nothing has changed to you get winded easier add more stress in your going up a flight of life, but you seem to be stairs? Is it more of a more anxious that you struggle to get through were when you were the day now that it regularly exercising, was when you were your mind is telling you routinely exercising? If to start hitting the gym so, your body is telling again.
Excessive stress could also be the root cause of some of the other things you are experiencing due to a lack of exercise, like weight gain and insomnia. Plus, it can cause a whole host of other chronic health conditions if left unchecked like heart disease, diabetes, high cholesterol, etc. And the risk for all of these conditions can be lowered just by going to the gym regularly and let the stress drain away from your body while working out. If you start to experience any of these four signs, get back into the exercise habit. Not only will it improve you physically, but mentally too … in fact, probably more.
3 Ways to Get More Active When You Work in an Office
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There is a new disease cropping up in people that are desk-bound for much of their work day – the sitting disease. However, its effects can be minimized (or entirely prevented) by getting more physical activity throughout the day. This article explores three ways to keep active: Before Getting to Your Desk
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phone, get up and walk around while talking. Another way to get in more steps is instead of sending an email to a colleague in the same building, walk over to his/ her desk and deliver the message in person.
More and more office If you drive to work, park at professionals are either the far end of the parking using stand-up desks or lot and then walk in the desks with an integrated rest of the way to your treadmill. It is a great way office building. If you take to exercise while you work public transportation to if you can get the boss to work, get off a stop or two buy you either one. It is before or after your closest a great way to burn 400 stop and walk to your calories or more per day. place of work. Once inside, take the stairs instead of While it can be beneficial the elevator up to your to get up and go to the office (or at least walk a cafeteria at lunchtime, few flights up if working in health-wise it is better a high-rise building). to go outside and walk during your lunch break While at Your Desk and leave just enough time to eat your healthy Aim to get up for at least brown-bag lunch you five minutes out of each brought from home. In hour. Another “trick” is to addition to the extra steps take phone calls standing you got while walking, you up. If on a cordless phone got even more by having or have a speaker on your to walk down to the
ground floor and back up again after lunch (and you ate healthy in the process)! On The Way Home This is generally a reverse of getting to work. After the workday, walk back down to the ground floor and back out to your car or to the transportation stop. Many office workers like to stop at their gym either on the way to or from work and get in a structured workout too. It makes a great way to get in some upper body exercising each day as most of the “office exercising” involves the lower body. You don’t have to be a “victim” of the sitting disease. With some forethought, you can get your work done and get in some exercising all during the course of a workday.
10 Ways to Make Exercise Part of Your Daily Routine Exercise is really just sustained physical activity. Some people think of the word exercise, and they immediately react negatively. Think about these things instead: • Playing catch or tag with your children or grandchildren • Cycling with a friend • Enjoying a day on the water, stand up paddleboarding, kayaking or canoeing • Hiking or camping with the family
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You probably just experienced happy thoughts, or at least positive ones, when you read through that short
list. That’s a good thing, because the 3 activities listed above are just a few that qualify as exercise.
make your body stronger, more fit and better looking. (Who doesn’t want that?)
Exercise does not have to mean lifting heavy weights in sweaty, dirty gyms where your risk of contracting colds, flu and diseases is immediately raised as soon as you step inside. It also does not have to mean painful running sessions that go on for miles and miles.
However, so many people have busy, hectic lifestyles these days. So how are you going to find time to exercise? The following are 10 proven methods for making exercise a part of your daily schedule, tips and strategies for keeping physically active that anyone can put into practice starting today.
Anytime you are physically active, especially on a regular basis, you maintain a healthy body weight, enjoy a mental boost and improved mood, and help
1 – Focus on a Goal or End Result, Not the Exercise Itself Pretend you decided to do some body weight
exercises today – 10 lunges 10 sit-ups, 10 pull-ups and 10 pushups. If you simply stare at the wall and count off repetitions, you can get bored and distracted before you even get started.
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of the important things in your life, don’t you? Transportation to work, study time for school, celebrations and parties with friends and family – you plan all these activities well in advance.
Several studies have shown that human beings tend to get used to things that happen on a certain schedule after 20 to 30 consistent repetitions. This means that your mind immediately knows what you are going to do at a particular time on a certain day.
Why not use the same, simple but effective Instead of thinking strategy with your physical about the exercise or You can use this fitness routine? physical activity you are programmability in your performing, picture a favor. After all, wouldn’t Your brain can be mental image of your programmed to do certain it be great to catch body and your mindset yourself automatically and things at certain times. when you are fit and in unconsciously enjoying When you plan ahead, shape. Think of how you physical activity on a daily your brain instantly are going to look and feel, the compliments your remembers that date and basis without having to nag and force yourself to time is reserved, and is friends and coworkers do so? Of course it would. important. After several are going to shower you Plan for at least 30 days of with. In other words, keep repetitions, especially consistent daily, physical if you work your exercise the goal of your physical fitness, and use the next fitness in sight at all times. program into a particular 2 attempts to further day and time schedule, you develop a habit that is guarantee your success. It doesn’t matter if you hard to break. re miles away from 4 – Get an Accountability your intended fitness Plan your physical activity Partner destination. You will find daily exercise much easier in advance. Write it down, This is one of the oldest and more consistent if you read it out loud if physical fitness tricks in keep your mind motivated you need to, and refer to the business. You often it often. This drastically to drive your body to an see bodybuilders and increases your ability eventual goal. to make exercise a part of weightlifters pushing their partner to finish one last your daily routine. 2 – Plan Ahead repetition, one last set. This is because even the most 3 – Commit to One Have you ever gone on a dedicated physical fitness Month No Matter What vacation? aficionado gets bored, tired or just downright lazy Have you written down Did you just wait until from time to time. your plan? Are you ready you knew you would be to get started, following off of work for several That is why you need an a consistent schedule of days and then jump in accountability partner. physical fitness? Great! your vehicle and start Now plan that schedule at Make sure that this is driving somewhere? someone who also wants Probably not. You plan all least 30 days in advance.
to establish daily fitness activities in his or her life. It should be someone that you get along with, so when they call to remind you that it’s time to exercise or workout, you don’t stare at your caller ID and let the call go to voice-mail. People tend to hang out and associate with others that are like themselves. That means you probably have 1 or 2 friends that would make a perfect accountability partner, since they understand the benefits of regular exercise as well.
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spend your time with other people that want to be active on a daily basis, you will too. 6 – Start off Slow and Smart By now you are probably excited and ready to get exercising immediately. That is definitely a good thing. Unfortunately, one of the leading causes of a failed daily exercise plan is injury.
destination rather than driving. 7 – Get Some Professional Help Be honest with yourself. Do you know that you have a tendency to lazily blow off a scheduled exercise appointment? Why not spend some money on a professional workout program or system?
It is virtually impossible to go from interactive couch 5 – Form a “Gang” sloth to “super-fit active person” in a short period What is better than a of time. You are probably single accountability out of shape and craving partner? How about a physical fitness because of gang full of them?! You the years of inactivity you definitely need to have 1 Sometimes, when people have experienced. person who is your main spend their hard-earned go-to guy or gal that Start slow. Extremely slow money on a physical keeps you honest and fitness regimen, they consistent when it comes if you have to. Simply are more likely to stay to a daily exercise routine. standing instead of setting is a start. You burn nvolved. And getting professional guidance can up to 50 more calories That is a proven strategy for exercise success. Taking when you stand for 1 hour guarantee that you get the quickest results possible, that idea and multiplying rather than sitting. And with the shortest amount you burn 200, 500 and as it by several like-minded of time invested. much as 1,000 calories individuals improves per hour when you are your chances for success physically active. even further. That is why Whether you simply want running clubs, biking to max out your results This includes something as or you need an expert groups, hiking clubs and mall walking organizations simple as taking the dog to push you to a level for a walk, taking the stairs of consistent repetition, are so prevalent. instead of the elevator seeking fitness guidance and walking to your lunch from a professional trainer When you consistently
or athlete might not be a bad idea. 8 – Have Fun, Do Not “Exercise” Remember in the first paragraph where we mentioned that “exercise” is often considered a dirty word? Unfortunately, that is the case for many. If that is your mindset, schedule fun physical activities rather than traditional exercise sessions. High intensity interval training (HIIT) is regarded by many as a premier way to burn fat and build muscle in a very short period of time. It involves short bursts of intense physical activity combined with low intensity rest periods. Doesn’t that sound like the physical fitness experience you get when you are chasing your grand-kids around the backyard? The key here is to look for things that you like to do, or would like to try for the first time, that involve physical activity. Work them into your daily schedule, and you will never think of yourself as “having to exercise” again. 9 – Exercise Before Heading to Work...
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This one makes sense for so many reasons. If you are
going to make exercise a part of your daily life, why not do it first thing in the morning? This guarantees that you have it out of the way, and you will feel great as you head into your day. Move your workout, exercise session or fun physical activity to a Another benefit here postwork schedule. This comes from the fact that will give you something to life is very unpredictable. look forward to during You probably keep a long, hard workday. You incredibly busy each day. get a mental and physical But from time to time, things unexpectedly arrive burst of positive energy that you have to take care when you exercise. This means that even if your of. This could lead to you workday did not go as missing a planned day of planned, you will feel great physical fitness. when you are through working out and heading That is why when you for home. schedule exercise before you head to work, you These are just a few virtually guarantee that it methods that have been happens. Multiple studies proven to help people have also shown that succeed in developing when people exercise a daily physical fitness in the morning, they routine. The bottom line are more productive with each and every throughout the day. one of them is creating You also crank up your a mindset that makes metabolism first thing, so physical fitness a desired that mid-morning sweet, and enjoyable activity. sugary snack does not have as big of a negative So make a plan today. impact. Commit to at least 30 days. Schedule fun events and 10 – ...Or Just After Work activities in a social setting that keep you active and moving. If you do, your Hey, let’s face it. You may not be a morning person. attempts to work exercise If you are one of those that into a daily schedule will not only be successful, but begrudgingly rolls out of they will be enjoyable as bed at the last minute, well, while delivering the grabs your car keys and physical results you are heads straight to work in looking for. the morning, that’s okay.
