Every morning you have two choices: continue to sleep with your dreams, or wake up and chase them. What does a healthy lifestyle do for you? A healthy lifestyle not only changes your body, but it changes your mind, your attitude, and your mood. In order to succeed at creating a healthy lifestyle, make small changes over time. This will help keep you on the right track. Making big changes quickly can inhibit your success due to the intensity, cravings, and ultimately burning you out from ramping up too fast. What factors are incorporated in a healthy lifestyle? Movement, Nutrition, and Regeneration. Set small goals that will help you reach your larger goal. Follow the guidelines you set for yourself, reassessing your progress as you continue on your fitness journey.
Nutrition: How important is fueling your body? The simple answer is very. What you put in your body provides you with energy to get through your day. When you feed your body also impacts your energy levels, and your ability to continue daily activities. Additionally, what you put in your body at certain times in the day can also cause an increase or decrease in energy levels. Some questions to ask yourself: Am I drinking enough water? Am I making healthy choices when it comes to food? Am I eating at all hours of the night? Are my portions proper size? Being honest with yourself when answering these questions is the first step. How much water should you drink a day? About 2.2 liters is the recommended amount of daily water intake, however, factors such as exercise, environment, and health conditions all require an adjustment to this amount. What foods should be incorporated in your daily routine? Eat more fruits and vegetables. Fruits and vegetables provide you minerals, antioxidants, and minerals to help increase your immune system. Eat more whole grains such as quinoa, wild rice, and oatmeal. Whole grains are rich in fiber and nutrients, and may increase your heart health. Eat more lean protein and fatty fish. Protein is crucial to building muscle. Fatty fish provides omega – 3 fatty acids which improve cholesterol and heart health. Eat more healthy fats. These include avocados, nuts, and plant based oils. Fats provide an important role in absorbing nutrients and supporting brain function.
Movement: Stretching helps in many ways such as posture, flexibility, and preventing potential soreness. Stretching also helps reduce muscle tension, increase range of motion, and prevent muscle strains. Why else should we stretch? Stretching increases circulation in the body. How long should you hold each stretch? About 30 seconds, 2 – 3 times.
Movement: Add a group class to your routine. Why we love group classes? They get you to the gym first and foremost, they make you sweat, and they get your blood pumping. Don’t know what classes to take? We were all a beginner at one point in time. Pick a class that sounds interesting and sign up, add it to your calendar, and GO! What are some classes we love? Spin or cycling, boxing, boot camps, and barre! Need a place to start? Check out your local gym’s group fitness list.
Movement: What is so important about strength training? Strength training is the key to building lean muscle, changing your body, and building muscle. What is so important about cardio? Cardio helps increase your lung capacity, strengthens your heart, and helps reduce stress. How much cardio should you get in daily? The recommended amount is 20 – 60 minutes a day. Combine both strength training and cardio to get the most from a workout!
Nutrition: Shakes we love if you don’t have time to prepare a meal? Check out Women’s Best! They have so many different options for protein bites, shakes, pancakes and cookies. Did you know you can have your cake and eat it too? Protein cupcakes that is and even ice cream!
Regeneration: Take time to take care of yourself. Workout with friends who support your lifestyle and fitness goals. Wind down before bed. Shut off all electronics for 10 minutes and work on breathing exercises to relax before bed. Finally, try to get the recommended 8 hours of sleep. If this is not feasible, make small goals of adding 30 minutes of sleep 3 nights a week until you have added 30 minutes of sleep 7 nights a week. Continue to add to your sleep bank to regenerate your muscles, your mind, and your wellbeing.
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