Quick Healthy Tips
Exercise: A body in motion is a healthy one! Plain and simple you need to exercise. The American Heart Association recommendation
for overall cardiovascular health is at least 30 minutes of moderate intensity aerobic activity 5 days per week, 25 minutes of vigorous aerobic activity at least 3 days per week or a combination of moderate-vigorous intensity aerobic activity
with moderate to high intensity muscle strengthening activity at least 2 times per week. For lowering blood pressure and cholesterol 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times per week is recommended. It is also very important to strength train for increased bone density and to prevent osteoporosis and to keep your posture in alignment at any age.
Team Up: Find a reliable and consistent exercise partner, someone you can rely on to go to personal training sessions and to the gym with, you need to support one another and be accountable to each other, plan healthy meals, make the right food choices and work together to reach your health and fitness goals. This person should be someone that will have your best interests at heart; you should inspire each other to be the best you can be!
Start The Day Off Right: Jump start your metabolism by eating breakfast within 30 minutes of waking up. Be sure to add fiber to your breakfast, fiber keeps you full and in turn helps you shed pounds. A veggie packed egg white omelet with high fiber toast is a good choice.
Prepare: One of my most valued words of advise to my clients is preparation! You need to prepare your meals and not have any processed foods and unhealthy snacks in your home or at the tip of your fingers, this will always have the ability to set you back. Every week I cut up fresh fruits and veggies for the week, I make sure there is a healthy organic yogurt dip and fresh peanut butter to dip them in too. I also keep almonds and natural fruit and granola bars in stock for on the run snacks.
Make Your Own Lunch: Brown bag it! Trust me this is a calorie intake killer, just three on the go lunches a week can make you gain weight. They are often unhealthy, processed foods with little value to the body. Make a healthy sandwich or salad the night before and grab it and go in the morning.
Log Your Days: Record your workouts and daily meals, snacks and drinks. This type of accountability will keep you on track and has a proven success rate! Increase your success by hiring a Health Coach to be accountable to, your coach will offer you guidance, support and be there if you feel that you may go off track.
Walk The Dog or Volunteer: Walking your dog every day keeps you and your best friend in shape! Don't have a dog? Volunteer at your local animal shelter as a dog walker, help a shelter dog be social and get exercise too.
