How to Lead a Healthy Lifestyle

HOW TO LEAD A HEALTHY LIFESTYLE

There really are no miracle foods or workouts that will permanently improve your health as much as making Healthy Lifestyle Changes (despite what the adverts tell you!).

Leading a Fit and Healthy Lifestyle really doesn’t have to be that complicated.  Yes, you do have to make some initial changes, but after a while all these changes should become second nature to you and will most definitely be worth it!

So, how do you start to lead a Healthy Lifestyle?

Drink more Water

Drinking enough water to keep your body fully hydrated is the no.1 change you can make that will improve your overall health.  A body that’s fully hydrated will function at its best.  That means you’ll have more energy,  your brain will be more alert and your body will be far more efficient at burning fat and building muscle.

Eat more Fruit and Vegetables

Increasing your intake of Fruit and Vegetables will feed your body vital vitamins and minerals it needs to be able to perform at its best.  The majority of fruit and veg is low in calories too, which means you can fill your plate with it!

Exercise

Keeping active on a daily basis is vital to improve your overall health, fitness and well-being.  Exercise is not only good for the body, it’s also great for the mind.  It can massively improve your mood as it releases Endorphins (Happy Hormones).  You don’t have to do hours at the gym day in and day out – even just a 20-minute walk will suffice, as long as you get your body moving!

Sleep Better

Getting enough sleep (although not always easy) is vital to get your body functioning at its best.  When you sleep your body recovers, repairs and re-charges.  Don’t skip this lifestyle change as something that you can’t control – if you struggle with sleep, try your best to establish a bedtime routine, address the factors that are causing any sleep problems and make it just as much a priority as your diet and exercise.

Stress Less

Again, this may be another difficult step to change as it’s not always in your control. But there are changes you can make to help you deal with this that can improve your stress levels.  Learn to relax more – deep breathing, meditation, yoga or even just thinking calming thoughts can help!

 

Yes, I’m afraid YOU DO have to put some initial effort in, but the longer you stay consistent with your efforts, the less of a chore it will seem.  Gradually those bad habits become good habits and you’ll finally be leading a Fit and Healthy Lifestyle that will bring you permanent results.

Age is just a number

Age is just a number – Do you agree?

I can honestly say that at 45 years old I feel the most content I’ve felt in my life so far!

I was 35 when I started FitSista.  At the time I was so worried that I was too old to be a successful Personal Trainer, as all the trainers I knew were buff 21 year olds.  Luckily for me, I had the Life experience that they didn’t.  I’d been there and done that (not just read about it!).  My age was actually an advantage in my profession – and it still is as I get older!.

So rather than having a moan about the downside of getting older – Here’s to the POSITIVE POINTS!

  • Life Experience – You certainly don’t have that in your 20’s.
  • Greater Knowledge (although I do forget things!) – Hopefully by your 40’s you’ve learnt a few things.
  • Increased Confidence – I do things now that I’d never have done when I was younger.
  • I’m happy in my own skin – It’s taken me 45 years, but I’m extremely comfortable about who I am.
  • I take no shit – The days are well and truly over that I try to keep other people happy at the expense of my own happiness.
  •  I’m much more productive – I’ve got fire in my soul and I’m extremely passionate about my ambitions.
  • I need less sleep – I’m up and at ’em early and I get so much more done in a day than I ever used to.
  • I know exactly what’s important to me and what I want in life – and I really don’t care if I don’t match other peoples expectations.
  • I’m actually living my best life – Life is GOOD!.

This FAR outweighs the wrinkles, grey hairs, flabby bits, mood swings and hot flushes!

So whatever age you’re at – don’t use it as an excuse.  It’s never too late to try something you want to do and quite often, being older has its advantages!

 

Appreciate your Journey

Do you appreciate your Journey?

‘What are your goals?’ is one of the first questions I ask new clients when I see them.  It’s important to establish a goal so I can make sure that the training plan is going to lead them to achieve what they want from personal training.

Losing weight, getting fit, having a flat tummy or shapely arms are the most common answers.

It’s not just about the final destination

It’s great to have a goal in mind and be working towards it, however appreciating the journey to achieve it is also important.  While your working towards your main goal, try not to put too much emphasis on how great your going to feel when achieve your final goal, that you don’t notice or appreciate the changes along the way.  All progress (e.g. losing a pound or running for 5 minutes more etc.) is progress. Yes, you may not have lost a stone yet or ran the full 5K but you should be really proud of yourself for each and every achievement along the way.

Self-appreciation is so important to our well-being – so make sure you learn to love who you are and where you are at every moment of your journey!

Progress is progress

As a PT and Class instructor I see a lot of people on a mission to get Fit and Healthy (obviously, it’s my job!). For those who I see week in and week out, it’s amazing to see their progress! I see fitness confidence improving, increased healthy choices being made and (as my clients will tell you) there’s nothing better than seeing some muscles emerging – it’s the best part of my job!  I always make sure I tell them how well they’re doing.  But what sometimes disappoints me is that they don’t always see it themselves just how fantastic they are doing, because they’re too focused on the end goal and that they’re not there yet.

Remember losing a pound is amazing, completing a workout is amazing, eating a healthy meal is amazing – any progress is amazing! Wherever you are at this very time of your life, remember you are amazing right now, so appreciate how well you’re doing.

If you’re on a Health, Fitness or Weight-loss journey, PLEASE make sure you’re loving and appreciating yourself along the way! X

Excuses not to Exercise

Excuses not to Exercise

When it comes to exercise, if just the thought if it has you thinking of any excuse to get out of it, you’re not alone. Many reasons for putting off exercise are completely legitimate, however finding ways to overcome these barriers is a starting point.

 #1 You’re too busy at work

These days, everyone seems to have a hectic lifestyle.  The solution to this is PLANNING. If an hour at the gym is out of the question you might still find that a 20-minute brisk walk to or from work or on your lunch break is do-able. It doesn’t have to be all in one go – break it up during the day

 #2 You have family responsibilities

When family takes priority, try to build exercise into your everyday parenting duties or weekend family time (e.g. walking with the pram, playing in the park, swimming or going for a family bike ride).

If you really can’t fit in a workout around the kids, re-assess your daily routine. Could you get up half an hour to fit in a workout? Or take some me-time when your partner gets in from work? Or when the kids are in bed? A 15-minute workout is just 1% of your day!

 #3 You’re confused about what you should be doing

You might not have a clue where to start or what’s the best exercise for your goals.  Look online, read up, ask a professional or hire a Personal Trainer – even just a couple of sessions can educate you, motivate you and put you on the right track with a suitable programme of exercise.

 #4 You don’t like the Gym

It’s a common problem (which is why many of my clients hire me as they can train at home) But it’s worth trying a few out, or going to a few different non-gym-based classes as there may be one you feel comfortable attending. Failing that, you really don’t need to go to a gym or class to exercise – you can do it at home!

 #5 It’s too expensive

Activities such as walking or running outdoors, or doing a home workout are all free!

#6 The Weather

You can’t control the weather, but you can keep an eye on the forecast and plan accordingly. You may need to reschedule your workout (e.g. an early-morning run to beat the heat) or even change the outdoor workout you’d planned for an indoor activity.

And there’s more…….

I’m too tired                          Workout early, get better sleep.

It’s too hard                           If it was easy everyone would be doing it! Build it up gradually.

I’m too old                             Being fit and healthy is beneficial whatever age you are.

I’m too unfit                          Everybody has to start somewhere – do what you can and gradually progress from there.

It’s boring                              Keep trying out different activities until you find something     you enjoy.

I’ve just done my Nails        Now this is the worse excuse EVER!

 

Remember, you can either have EXCUSES or RESULTS, unfortunately not both!

But if it’s important enough to you, you’ll find a way……

What’s stopping you from achieving your goals?

What’s stopping you from achieving your goals?

If you want to lose a stone, drop a dress size, run a 10k or get fit and healthy – what’s stopping you from achieving it?

Whatever kind of Goal you’re trying to reach it’s rarely going to be easy. There will be barriers along the way that will test your determination and willpower, but it all comes down to how important your goal is and how much of a priority you make it.

You have a choice – either you do it or you don’t!

Firstly, you must make sure the Goal you have set yourself is for all the right reasons.  It should be something that YOU want to achieve, not something you think you should, or that someone else has told you to do – a goal should be personal.

We all have a set of core beliefs about what we believe we are possible of achieving. Whether you think you can or think you can’t – you’re right. You have to believe in yourself if you want to achieve your goal as you’ll never achieve anything that you don’t believe you can.

So, if you’ve already decided on your goal, make sure it’s a S.M.A.R.T Goal.

Specific – What exactly do you want to achieve?

Measured – How will you track your progress?

Achievable – Are you capable of reaching it?

Realistic – Is it a sensible goal to set?

Time-framed – When do you want to achieve it by?

If your goal isn’t S.M.A.R.T you could be setting yourself up for a failure from the start.  Setting your goals too high is the most common way NOT to reach your goals. For this reason, I’ve never been one to promote quick fix diets and gruelling exercise programmes. I’ve seen it happen time after time – embarking on a plan that becomes a chore to do and although it may have instant results, it’s just not attainable in the long run and often leads to injury, gluttony, burn out and ultimately you end up back to where you originally were.  If you want to make permanent changes, it’s not going to happen overnight. It’s going to require you to be committed and will require a Lifestyle overhaul, not a month of extremely low-calorie diets and over exercising. Again, the choice is yours.

If you’re guilty of any of the following excuses there’s a back up plan for them all!

1. Putting it off until ‘someday.’

As ‘someday’ never appears on the calendar, you’ll never accomplish your goals if you keep putting them off. If a goal is important to you, create a time framed plan of action and stick to it

2. Waiting to take action until you ‘feel’ ready.

If you wait until you feel ready to tackle something tough you may be waiting a long time so act now!

3. Not being prepared

Change isn’t easy – there’ll always be barriers in your path to your success sent to try you, so be prepared! Some days are harder than others but once you develop a plan for dealing with those situations you’ll feel more confident in your own abilities to keep going. Use your mental strength to keep reminding yourself you’re going to need to work hard to achieve your goals.

4. Seeing mistakes as failure.

Progression rarely happens in a straight line. Sometimes, you’ll have a blip and take one step back but it doesn’t mean you’ve gone all the way back to square one.  Just because you failed to reach a goal in the past, it doesn’t mean you will fail again.  Don’t let your past experiences doubt your future aspirations. Rather than thinking you’re destined for failure, learn from it, move on and get back on track.

5. Not making your goal a priority.

Goals are easy to set but actually doing the work is another story as you have to decide what kind of priority you’re going to give your goal. Otherwise, all your other daily activities will take over. Whatever your plan is – write it down and put it in your diary and again STICK TO IT!

6. Giving up before you see results.

Everyone wants results to happen immediately but just because you can’t see results, doesn’t mean your efforts are wasted. You need to stick to your goals longer than you might think before you start to see and experience the changes.

7. Sabotaging your goals just before the finish line.

This one may sound strange, however, the fear of successfully reaching your goal can sometimes be a real problem. Perhaps you don’t believe you’re worthy of success? Be honest with yourself and be on the lookout for warning signs that you might be about to give up.

8. Setting your sights too high.

If you’re really excited about making positive changes, you might be tempted to set the bar too high but if you take on too much too fast, you’ll set yourself up for failure.  Set some short-term achievements and celebrate each milestone along the way.

Are you prepared for the Challenge?

Once you’ve decided on your personal goal, you’ll need to be fully prepared if you’re going to achieve it so preparing in advance is vital. Having a sensible plan and being mentally prepared is what will make or break your achievements.

Excuses will arise that may prevent you from taking action, however try taking away all the negative thoughts and reasons you CAN’T do it and replace them with reasons you CAN!

Think positive – you’ve got this!