Fitness

By Traci Townsend

Five Steps to Help You Get Started with Your Fitness and Nutrition Routine

First, remember that action creates change. You have to take action and put in the work to reach your health and fitness goals and that change that you are looking for.

1. KEEP A FOOD JOURNAL

This is helpful to actually “see” what you eat daily. You might be surprised at what and how much actually goes in your mouth. This is time for the truth. Write down everything you eat, every bite, lick, and taste.

2. LEARN TO EAT WELL

This doesn’t mean taking away the foods you love. It’s actually more about adding more nutritionally dense food. You don’t have to make drastic changes.

For example, add more protein. Most of us don’t eat as much protein as we think. And remember the food journal? It will help you understand how much protein you are eating as well as everything else.

Also, add more nutrient dense foods to your diet. And I’m talking about the nutrient dense foods that you like. For example, if you don’t like broccoli but love spinach, collard greens, and cauliflower - eat those. Why would you eat foods you don’t like? The best diet is the one that you can live with.

Understand that there is no food that is off limits, unless you are allergic or have some other health concern for not eating it. However, there are foods that may help you reach your goal sooner than others and that requires you to make decisions about whether or not a certain food is worth it or not.

3. STAY HYDRATED

Much of our body is made up of water - about 55-60%. Also many chemical reactions that occur in our body require water. Larger people need more water than smaller people. Your body requires more water when you are exercising and when the weather is warmer or dryer.

4. WALK AND MOVE YOUR BODY

When it comes to movement and physical activities, one of the most accessible and effective activities you can do is walk. You can walk quickly or more slowly. Almost everyone can access walking.

But most importantly move your body and do activities that you enjoy - it can be running, yoga, Pilates, strength training, rock climbing - if you enjoy it, then you will do it consistently. Join a fitness community that supports your chosen activity.

Keep in mind that regularly engaging in resistance training or strength training has been associated with improvements in some health measures - including a decrease in cardiovascular disease risk factors and a reduction in blood pressure. Work with a coach or personal trainer who can help you learn more about resistance training and create a programme for you.

Also, cardiovascular exercise will promote an improvement in your cardiorespiratory fitness.

5. GET ENOUGH SLEEP

And finally we really need to get more sleep. Sometimes we neglect our bodies by getting too little sleep. How much sleep is enough? It varies, but aim for 7-9 hours consistently.

START TODAY

So, are you too busy to follow a workout and nutrition routine? It may be a matter of reassessing your time and your priorities. You are important. It’s time to take action and create the change needed to reach your health and fitness goals. The actions don’t need to be huge. In fact, they should be attainable so that you feel success, and that success will boost your motivation. And the more you are motivated, the more actions you will take in order to create more change, which will move you closer to your desired goal.

Start today. You are worth it!