Keep Calm & Get Fit

By Cassie Johnson

We all want to live healthier lifestyles, but let’s face it - sometimes it can be hard. Getting fit is one thing, but staying fit is another. Maybe your schedule doesn’t allow visits to the gym or maybe you feel like you can’t meal plan on a tight budget. Have you tried diet and exercise with no results? We have tips to help you get fit and stay healthy - no matter what your lifestyle. Find Your Why

Do you want to have better overall health? Do you have a set goal like running a 5K that you need to train for? Does it feel like your family doesn’t get the best version of you because you don’t feel up to par? When you find your reason why you need to make a few changes, it’s time to plan.

Set Your Goals

There is no such thing as instant gratification when it comes to health and weight loss. Remember to be realistic. “Realistic goals aren’t always fun to set,” Morgan Sporea, owner of Bless Your Heart Nutrition and certified nutrition coach told me. “Be honest with yourself about your current life situation and whether those goals are sustainable. Losing 40 pounds in a month is NOT realistic, but losing 3-5 pounds in a month is. Remember, a goal without a plan is just a wish. Put a plan of action behind your goal that makes it reachable.”

Power in Numbers

The phrase two is better than one is a fact when it comes to accountability. Some people have plenty of discipline and dedication within themselves, but a support system is critical.

“It’s encouraging to have someone in your corner cheering you on,” said Sporea. “Support from home, work, or social media can make all the difference. Check Facebook for different accountability groups. If you feel like you need a little extra support, consider seeing a certified nutrition coach or nutritionist who can help get you started.”

Plan & Prep Ahead

Meal prepping can be a great tool for anyone attempting to eat a more balanced diet. If you feel overwhelmed, you don’t have to plan for the whole week. Plan for your busiest days of the week and cut out those drive-thru visits. With Pinterest at your fingertips, the possibilities are endless. Freezer meals, individualized snacks, and portion-controlled meals don’t have to be tasteless or leave you hungry. Free apps like AnyList and Mealtime Meal Plans to help you organize grocery shopping when you fill out your meal plan.

Get Moving

There’s no set way to exercise, so find what’s right for you. Whether you crave the satisfaction of sweat running down your face during cardio class or prefer yoga in the air conditioning, remember one thing: Keep moving! Free apps like FitOn offer dozens of workouts such as HIIT, toning, and pilates that you can do from the comforts of home whenever your schedule allows.

“Walking is a simple way to exercise and get your whole family involved,” said Sporea. “Our kids are always watching us. Implementing healthier habits in our own lives will create a ripple effect in theirs. Take advantage of the cooler mornings and evening hours by getting outside for a walk. Especially in the summer, hydration is key! Always keep a water bottle with you and build a water goal habit. A good rule of thumb is half to one ounce of water for every pound you weigh.”

Check Your Metabolism

Sometimes changing our diet and exercise just isn’t enough. If that’s you, you’re not alone. Perhaps you should consider having your metabolic function tested. Metabolic function is a necessary process in our body such as building up tissues and storing energy. The body breaks down the tissues and stored energy to get more fuel for body function. Metabolic improvement can lead to better blood sugar, improved cholesterol, and lower levels of inflammation in the body.

“There are many benefits of exercise, but getting the most out of your exercise requires a good understanding of how best to perform it,” said Dr. Ryan Frazine of Frazine Energy & Fitness Lab. “This includes what volume of exercise and at what intensity. One of the main benefits many people hope to achieve is improved metabolic function.”

Better metabolic health can be achieved with proper exercise, weight control, and improved body composition. Dr. Frazine advises educating yourself on Zone 2 training. Zone 2 training is performing a steady activity while maintaining a set heart rate for 45 - 50 minutes two or three times weekly.

“Training at a lower intensity may fail to produce the benefits you want,” said Dr. Frazine. “There are several ways to determine if you are in Zone 2. Use a fitness tracker like an iWatch or Fitbit to measure your heart rate during exercise to make sure you are working at the right intensity to get the maximum benefits.”

Specifically, a V02 exercise test on a treadmill or bike under a doctor’s supervision can tell you how many calories you burn per hour in different training zones. Your lean body mass is a primary factor in how you burn calories.

“There are multiple types of body composition tests that can be done to help you understand how much is lean body mass versus body fat,” explained Dr. Frazine. “V02 testing will also tell you how many calories you burn per hour in different training zones. With guidance on exercise and diet changes, you can feel more confident in reaching your goals.”

If you have struggled to lose weight with diet and exercise, getting a more accurate idea of how many calories your body burns in a day may be helpful. By combining your test results with calorie tracking, you can make steady progress toward your weight loss goals.

Making your health a priority isn’t selfish, it’s an investment toward a better life. Feel better about yourself while having a more positive impact on those around you. You may be surprised at the benefits that trickle in, including better sleep, more energy, and lowering your risk of heart disease and stroke. You can’t put a price on your health, and we encourage you to get up, get moving, and get healthy. 