• Eat healthy once a weekResist the urge to start big, because ‘the bigger you go the harder you fall’. Starting with a big workout or run increases your chance of getting injured. If you cut out sugar and go cold-turkey you risk crashing. Instead, wean yourself off sugar and unhealthy habits and allow your body to adjust to the new normal.
Starting Small (Little by Little)
When making changes it is important to start small. You don’t need to change your entire routine overnight. Making drastic changes overnight and getting results instantaneously is almost impossible. Instead, you should focus on making small incremental changes, and setting goals.
Imagine you are filling a glass of water drop-by-drop.
A single drop won’t make much of a difference. If you are patient and consistent you will, eventually, have a full glass of water.
As you complete smaller goals, increase the difficulty to reach your larger goal. You could start by exercising 5 minutes a day, and after a while, you will be able to exercise for an hour.
Here is a little small goal checklist you can use to get started:
• Go for a 10-minute walk, or exercise for 5 minutes
• Substitute drinks for water, or sugarfree variants
Enjoy the little things, and make it fun. If you don’t like something don’t do it. Do things you enjoy. You are more likely to stick to your routine and workout schedule. If you force yourself to do something the habit will never form.
Food for Thought
Prioritising fitness over healthy eating is a common misconception people make. When in actuality it is an 80/20 split. 80% is your lifestyle choices. 20% is your exercise habits. Exercising for the sake of eating what you want is a short-sighted goal. It is not maintainable for extended periods of time. Maintaining a healthy lifestyle is easier than burning doughnut calories.
Food gets you from A-to-B. When you eat healthily and exercise you will notice a change in your mood and energy levels. Elite athletes have mastered this balance and burn over 2,000 calories in a workout session. Have you noticed how athletes don’t go and refuel on unhealthy calorie-dense foods? Here are some examples of unhealthy calorie-dense foods:
• Confectionary Goods such as Doughnuts, Candy Bars, & Ice Cream
• Sugary Drinks
• Processed Food
• Sweetened Breakfast Cereals
When going to the gym seems daunting and working out seems impossible. Make smart dietary choices to keep your mind and body in tip-top shape. This doesn’t mean you can’t enjoy a sweet-treat or indulge in a cheat day. I won’t frighten you with talks of diet plans, right now. Instead, follow these simple steps to enhance your nutrition game:
• Drink Water
• Eat Lean Meat or Meat Substitutes
• Consume More Wholefood
Don’t Rush & Be Easy On Yourself
Go easy on yourself, if you start slow, don’t stick to your habits, or don’t achieve your goals. You are your own worst critic. Be the tortoise in the tortoise and the hare. Don’t get demotivated, stick at it and you will reap the rewards. Changing is hard, you should feel proud and believe in yourself. Feeling demotivated is normal. Hit the reset button, take a break, and remember this feeling is only temporary.
It is hard to stay motivated, and when your motivation plunders – remember your reasons. What your reasons are doesn’t matter, as long as they are important to you.
Here are a few reasons to consider:
• Do you want to fit into your wedding dress?
• Do you want to live a healthier life?
• Do you want to set a good example for your children?
• All reasons are valid. Write yours down, and when you feel unmotivated remind yourself.
Working out is important, but not as important as eating healthy or sleeping enough.
Did you know, for exercise to work you MUST sleep?
When you don’t sleep, YOU don’t get results!
When you sleep you allow your body to conserve energy and repair damaged muscle tissue. Getting the recommended amount of sleep stimulates the growth hormone. The growth hormone enables you to grow lean muscle and repair the damaged tissue.
On average, Britons get 6 hours of sleep a night due to hectic work schedules and stress. This means Britons are sleep-deprived and not reaping the benefits of their hard work.
Don’t forget guys, keep grinding and Step in Da groove ‘N’ move!