5 Easy Steps to Big Health Improvements
Sean Lannin asked:
Want to make changes to your diet and lifestyle but intimidated by the prospect of making big changes in how you live? It’s a common misconception that in order to make significant changes in your health it’s necessary to totally overhaul your lifestyle. In fact, you can make great changes in your health and fitness levels just by making small changes to the way you already live. Baby steps can equal big changes in your diet, fitness level and overall health. In fact, experts say that taking baby steps is the best way to create lasting change when it comes to diet and exercise. Here are some small steps that you can take to change your diet and fitness level.
Take a Walk
Walk whenever you can. Take the stairs instead of the elevator. Walk to work one or two days a week. Park your car at the farthest end of the parking lot and walk further to get into the store. There are lots of small ways that you can get more active everyday without changing your schedule drastically. Walk around the block after dinner, or even just walk in place in the living room while you’re watching your favorite show instead of sitting on the couch. You don’t need to join a gym or spend thousands of dollars on exercise equipment to get more active. Just get off the couch.
Add One Serving of Vegetables to Your Daily Diet
Diet is one area where people often try to make sweeping changes and then ultimately go back to their bad eating patterns because they try to change to many things quickly. To start off with, just add one more serving of vegetables to your daily diet. Drink a glass of vegetable juice in the middle of the morning for a quick pick-me-up instead of having a doughnut. Have a salad with dinner. Throw some tomatoes into your morning omelet or make a breakfast wrap with scrambled eggs, tomatoes, onions, and cheese in a low fat tortilla. You don’t need to make any big dramatic changes, just add one serving of vegetables to your daily diet and you’ll be amazed at how much better you’ll feel.
Drink Water
Replace sugary soda with water. Invest a few dollars in a refillable plastic bottle and carry it with you. There are lots of delicious sugar free drink mixes that come in individual portions so that you can put one in a bottle of water, shake it up, and have a delicious and refreshing beverage that is much healthier for you than a soda or fruit cocktail. Our bodies are mostly made of water, and most people don’t drink enough water every day. Dehydration can cause mental and physical sluggishness, so drink more water every day to feel better.
Take Vitamins
Most people don’t eat balanced or healthy diets. Even when you’re working on eating better, a multi vitamin is necessary to make sure that you get all the vitamins and minerals you need everyday. Investing in a good multi-vitamin and remembering to take it everyday is a great baby step everyone can take to start feeling better. Put the vitamin bottle on the counter with the coffeemaker or next to the juice glasses so that you remember to take one every morning.
Stretch during the Day
Your body was made to move. Sitting at a desk all day causes the body to become sluggish and no one wants to exercise after sitting down all day. Take little five minute breaks throughout the day to stand up and do some stretching at your desk. It will help you stay alert and awake, and get you ready to walk the stairs and out through the parking lot at the end of the day. Baby steps can add up to big changes in your diet, fitness level, and desire to exercise each day, so start taking baby steps to better health.
By following these 5 easy steps you will be well on your way to dramatic improvements in your health and wellness. Remember it does not need to happen overnite, just take on baby step after another and soon you will be on a path to big health improvements.
Want to make changes to your diet and lifestyle but intimidated by the prospect of making big changes in how you live? It’s a common misconception that in order to make significant changes in your health it’s necessary to totally overhaul your lifestyle. In fact, you can make great changes in your health and fitness levels just by making small changes to the way you already live. Baby steps can equal big changes in your diet, fitness level and overall health. In fact, experts say that taking baby steps is the best way to create lasting change when it comes to diet and exercise. Here are some small steps that you can take to change your diet and fitness level.
Take a Walk
Walk whenever you can. Take the stairs instead of the elevator. Walk to work one or two days a week. Park your car at the farthest end of the parking lot and walk further to get into the store. There are lots of small ways that you can get more active everyday without changing your schedule drastically. Walk around the block after dinner, or even just walk in place in the living room while you’re watching your favorite show instead of sitting on the couch. You don’t need to join a gym or spend thousands of dollars on exercise equipment to get more active. Just get off the couch.
Add One Serving of Vegetables to Your Daily Diet
Diet is one area where people often try to make sweeping changes and then ultimately go back to their bad eating patterns because they try to change to many things quickly. To start off with, just add one more serving of vegetables to your daily diet. Drink a glass of vegetable juice in the middle of the morning for a quick pick-me-up instead of having a doughnut. Have a salad with dinner. Throw some tomatoes into your morning omelet or make a breakfast wrap with scrambled eggs, tomatoes, onions, and cheese in a low fat tortilla. You don’t need to make any big dramatic changes, just add one serving of vegetables to your daily diet and you’ll be amazed at how much better you’ll feel.
Drink Water
Replace sugary soda with water. Invest a few dollars in a refillable plastic bottle and carry it with you. There are lots of delicious sugar free drink mixes that come in individual portions so that you can put one in a bottle of water, shake it up, and have a delicious and refreshing beverage that is much healthier for you than a soda or fruit cocktail. Our bodies are mostly made of water, and most people don’t drink enough water every day. Dehydration can cause mental and physical sluggishness, so drink more water every day to feel better.
Take Vitamins
Most people don’t eat balanced or healthy diets. Even when you’re working on eating better, a multi vitamin is necessary to make sure that you get all the vitamins and minerals you need everyday. Investing in a good multi-vitamin and remembering to take it everyday is a great baby step everyone can take to start feeling better. Put the vitamin bottle on the counter with the coffeemaker or next to the juice glasses so that you remember to take one every morning.
Stretch during the Day
Your body was made to move. Sitting at a desk all day causes the body to become sluggish and no one wants to exercise after sitting down all day. Take little five minute breaks throughout the day to stand up and do some stretching at your desk. It will help you stay alert and awake, and get you ready to walk the stairs and out through the parking lot at the end of the day. Baby steps can add up to big changes in your diet, fitness level, and desire to exercise each day, so start taking baby steps to better health.
By following these 5 easy steps you will be well on your way to dramatic improvements in your health and wellness. Remember it does not need to happen overnite, just take on baby step after another and soon you will be on a path to big health improvements.
How to Manage Your Weight Loss – Tips From a Personal Trainer
Karie asked:
Wouldn’t it be awesome if there was a “blueprint” that showed you how to manage your diet? A way to chart how when and how frequently you should eat so that you can see your best results from your exercise program? As a personal trainer in Toronto, I have worked with client and used the results to develop a weight loss blueprint that works!
Here is your own custom tailored diet blueprint to help you kick start your metabolism; your body’s fat burning machine. In this step-by-step process, you’ll see how easy it is for you to easily start right NOW to help you to start looking and feeling great! Using the proven strategies that have helped hundreds of women in downtown Toronto achieve levels of fast fat loss and a level of fitness success they never thought possible!
I personally guarantee they will work for you too! You just have to put them into action. So let’s get started!
THE DIET BLUEPRINT
On a piece of paper, draw a straight line across the page. At the left end of the line write what time you wake up and on the right end write down what time you go to bed.
Your line should look like this so far:
6am ____________________________________________________10pm
Next, break your timeline up into 3 hour sections like below.
6am_____/9am/_______/12pm/_______/3pm/______/6pm/_____10pm
Now, be honest with yourself; write down all of the foods you eat during the day; your meals, snacks, and beverages. Mark the place on your timeline to show when you ate and also write beneath the time the foods you ate or drank.
Then, use your “blueprint” to chart your daily activity by writing what you were doing during each 3 hour time period above your timeline.
The last and final step is to look at your timeline and see if you can see any trouble spots. I’m sure you will find a few… we all have them. See if you have any times during the day where you are not active yet eating too much, or vice versa, times when you may be fairly active yet not eating enough or anything.
The worst thing you could possibly do if your goal is to lose weight (I like to say INCINERATE FAT!), is to position your meals/snacks at the wrong places. Your body burns calories (energy) 24 hours a day so you need to feed it frequently… the key is to position the right amount of food (specifically calories) at the right time.
Using your custom-tailored blueprint and honestly charting your daily activity and nutritional habits you can easily pin point areas that need improvement. Now that you know where your trouble spots are now it’s time to make some minor (hopefully) adjustments or changes. Once you make these changes you stabilize your blood sugar (energy levels), there are several benefits from using this diet blueprint; you will feel more energy all day long, you will be less likely to burn muscle tissue, more likely to burn excess body fat, and most importantly, you will be less likely to store any additional body fat!
Wouldn’t it be awesome if there was a “blueprint” that showed you how to manage your diet? A way to chart how when and how frequently you should eat so that you can see your best results from your exercise program? As a personal trainer in Toronto, I have worked with client and used the results to develop a weight loss blueprint that works!
Here is your own custom tailored diet blueprint to help you kick start your metabolism; your body’s fat burning machine. In this step-by-step process, you’ll see how easy it is for you to easily start right NOW to help you to start looking and feeling great! Using the proven strategies that have helped hundreds of women in downtown Toronto achieve levels of fast fat loss and a level of fitness success they never thought possible!
I personally guarantee they will work for you too! You just have to put them into action. So let’s get started!
THE DIET BLUEPRINT
On a piece of paper, draw a straight line across the page. At the left end of the line write what time you wake up and on the right end write down what time you go to bed.
Your line should look like this so far:
6am ____________________________________________________10pm
Next, break your timeline up into 3 hour sections like below.
6am_____/9am/_______/12pm/_______/3pm/______/6pm/_____10pm
Now, be honest with yourself; write down all of the foods you eat during the day; your meals, snacks, and beverages. Mark the place on your timeline to show when you ate and also write beneath the time the foods you ate or drank.
Then, use your “blueprint” to chart your daily activity by writing what you were doing during each 3 hour time period above your timeline.
The last and final step is to look at your timeline and see if you can see any trouble spots. I’m sure you will find a few… we all have them. See if you have any times during the day where you are not active yet eating too much, or vice versa, times when you may be fairly active yet not eating enough or anything.
The worst thing you could possibly do if your goal is to lose weight (I like to say INCINERATE FAT!), is to position your meals/snacks at the wrong places. Your body burns calories (energy) 24 hours a day so you need to feed it frequently… the key is to position the right amount of food (specifically calories) at the right time.
Using your custom-tailored blueprint and honestly charting your daily activity and nutritional habits you can easily pin point areas that need improvement. Now that you know where your trouble spots are now it’s time to make some minor (hopefully) adjustments or changes. Once you make these changes you stabilize your blood sugar (energy levels), there are several benefits from using this diet blueprint; you will feel more energy all day long, you will be less likely to burn muscle tissue, more likely to burn excess body fat, and most importantly, you will be less likely to store any additional body fat!
