health & fitness: 8 steps to change Jamie Ford, Head Trainer of EASY ST Personal Training, Rochdale, shares his top health and fitness tips. Whatever your current fitness level, follow these simple steps to become a healthier, happier you... GENERAL MOVEMENT This is the most underrated part of good health and especially weight loss. Someone can work hard in the gym three times per week but still not lose any weight or see any positive changes in their body composition - that person needs to look at the other 165 hrs of their week and what they are doing in that time. There are so many fads out there, but the craze for Fitbits and counting steps is the best thing to happen for general health and wellbeing in quite a while. I have clients that come to me struggling to lose weight; I track their steps and they have days where they are doing under 1k steps which is extremely low. Aim for between 8-10k steps to be classed as active consistently and note how you feel increased energy and productivity and even less aches and pains. Also keep an eye on any bodily changes such as reduced bodyfat or weight loss. H Y D R AT E Drink at least two litres of water per day and even try three if training. There isn’t a bodily function that doesn’t require you to be hydrated to work optimally. You would think, in 2019, that we would all be well hydrated, but with our busy lives, people often forget to make it a priority. If you’re suffering from low energy, lack of concentration, headaches or bad skin, stop and question if you are drinking enough. FRUIT & VEG Forget national ‘five a day’ guidelines - double it. Aim for ten per day. Packed with fibre, vitamins and minerals this should be the basis of any standard diet. Not supplements, potions and powders; get the stuff you need directly from the source. It may sound a lot but it’s as simple as: Breakfast - Two types of berries with your oats and yoghurt Snack - Banana and grapes with your mid morning snack Dinner- Sweet potato, peppers, and onions with your chicken Tea - Butternut squash, spinach and broccoli with some fish = NUTRITION THROUGH THE ROOF!
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