Fitness doesn’t happen overnight. It’s best to think of it as an ongoing journey and try to enjoy the ride. Sometimes we’re more motivated than others, but the important thing is to find something you enjoy doing and keep coming back. A consistent routine that becomes a way of life is paramount for long-term success. Just like nutrition and weight loss, there is no magic way to be fit, other than putting in the work. Make it your lifestyle…A fit lifestyle!
1
MICRO WORK IT OUT
which is
Even a short 10 minute workout counts. Bonus points if you can string together a few over the course of a day. Ones that don’t require equipment can still be effective, you can use resistance training, bans, jump rope or even the kettlebell.
2
PLANdg HOW ABOUT A CHALL CHALLENGE?
Fitness comes in many forms, which may or may not include peer pressure or a sense of community, because we’re in it together. This is how time-limited challenges can help spark a fitness journey. Whether it’s four weeks of core strength-training, a 30 days to toned arms or maybe a full-body exercise challenge – whatever you choose, commit and get it done!
3
bbDAJ STICK TO THE BASICA BASICS
It’s best
Try not to overcomplicate things, especially when it comes to working out. Knowing just a few basic moves from pushups, planks, and lunges, can lead to countless workouts that can be done at the gym or at home. You can get an effective workout using simple moves and avoid a few common strength-training pitfalls.
4
YOUjjjjk JUST MOVE
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It is common to think you need at least an hour in the gym, but really whatever time you have to move, is time you should use to move. Whether you like HIIT, strength training, moderate cardio or a mix of cardio and strength — these are all effective ways to use 30 minutes. If you prefer outdoor activities, those are great ways to get your workout in too!
5
THEmm MIX IT UP
Not ever
Not everyone is a gym fanatic, and that’s okay! Finding the right workout for you is based on what you like! However, just because you’re an introvert doesn’t mean you shouldn’t try something out of the box. Try different workouts, such as the stair climber, boxing, Zumba or a spin class and see what works. If you enjoy it, the chances of including it in your routine increase.
6
WEWW WATCH WHAT YOU EATHH EAT
Nutrition plays an important part of a healthy lifestyle. However, the more muscle you have, the more calories you will burn at rest. Resistance training can make a difference and Cardio helps with fat loss, especially if you know your heart rate and can train according to your heart rate zone.
7
eeeeeee EVERY MINUTE COUNT COUNTS
If you only have 20 minutes to spare, try a total-body interval workout. There are pros to strength work as well as cardio, so a well-balanced routine will have a little bit of both. You should try to do your cardio after weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues your muscles, before their most strenuous activity.
8
DDDDD DON’T SKIP MEALS
Bui
What you put into your body to fuel a workout matters. It’s better to go for a lifestyle change than for fast weight loss. I recommend quick energy, easy-to-digest snacks before a workout. Most trainers and nutrition specialists, such as myself, say breakfast is their favorite meal! Try not to skip the first meal of the day to boost your energy.
9
TRTTTT TRY SOMETHING NEWNN NEW
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There is cardio, CrossFit, HIIT training and several styles of yoga. It’s good to try various styles to see which type of exercise you like best. Being new to a class can be intimidating, but we all have to start somewhere. Sometimes, it’s best to start small with the exercise you feel comfortable doing. I personally, love Zumba, cardio and weight-training!
10
Ijjjjjjjjjj Ii STICK TO IT
Falling off the workout bandwagon has consequences. All of your hard work diminishes pretty quickly, approximately in a month. Whether an injury, travel or a busy job requires you to take some time off, it’s best to commit to coming back as soon as you can and when you do, make sure you have a plan this time around! Remember, everyone has a different body type, so don’t workout to look like someone. Set definitive goals and what you want to achieve to make “YOU” happy!
What are you waiting for? Go out there and get it!!
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