5 Rules Fit People Follow

That friend you know that is the same size they were in college or that coworker that makes you jealous at the beach doesn’t stay fit by magic. The majority of people that are able to stay in great shape follow a few basic rules to keep them on the right track.

No Excuses

If you really want to get in shape and be satisfied with what you see every time you look in the mirror then you have to be real with yourself. It’s time to stop with the excuses. Most people are guilty of making a New Year’s resolution they don’t keep, putting off the gym until next week, saying they will start their diet after the holidays or that they’re just too busy to make time for working out. The list of excuses can go on and on but the longer you wait the further you get from the person you want to be.

If you want to be in better shape, get healthy or lose some unwanted weight, you have to make the decision that you are going to do it. Don’t let the lazy person inside your head let you sit on the couch watching Netflix and eating ice cream one more night. You can accomplish your fitness goals if you just make a commitment and start putting in work today.

Set Goals

Having goals really does work. Give yourself a milestone to reach for and a deadline to get there. Maybe it’s losing 10 pounds by your birthday, getting fit before swimsuit season or training for that marathon you always wanted to run. Having something to aim for can help to keep you motivated.

Mark the date on the calendar and check up on yourself each week to track your success. As you start to see some progress it will give you more drive and confidence to accomplish what you set out to achieve.

Prep for Success

Healthy eating and regular exercise doesn’t happen by accident so set yourself up for success.

Working out alone isn’t enough to produce noticeable results in your body. If you are over eating or simply not eating right then it’s almost imposable to lose weight. Make it easier on yourself and keep healthy food choices on hand at home, work and even in your car. It can be hard to resist temptation when you are busy or hungry and you are far more likely to choose something good for you if it’s readily available.

The same concept can be applied to your workout regimen. Sometimes it can be hard to roll out of bed early to go to the gym or convince yourself to exercise after working all day. You can make some smart choices and do some simple preparation to help yourself stay on track. Start with a good night sleep or by having your workout cloths ready and laid out for the morning. A little preparation can go a long way toward helping you meet your goals.

Stick With It

If you want to get in shape and stay there then it’s important to be consistent. You can’t lose weight by eating salad all week and binging on the weekend or working out 5 days a week and then taking a month off. The people you envy at the gym that have the body you would love to have don’t look that way without sticking to their diet and exercise routine. If you want to get into peak physical condition and be healthier overall then you have to make good lifestyle choices each and every day.

It can be hard sometimes to go out for that run when it’s raining and you’re still sore from the day before or to stick with your yogurt when a coworker brings in homemade cookies for everyone in the office, but stay strong. You don’t want to undo all of your hard work for one brief moment of satisfaction.

Keep Pushing

If you want to be in great shape then don’t settle at your first goal or stop when you reach a plateau. You can be that person at the gym that the newbies are looking at with envy if you keep pushing yourself. If the mile you starting out running is a breeze now then make it two or if you lost the first 10 pounds you wanted to get rid of go for five more if that is a healthy goal for you. Being fit isn’t supposed to be easy. You have to work at it and keep pushing to get results.

Nobody ever said staying fit was easy. And if they did, they were lying. With a little hard work and dedication, you’ll be looking in the mirror at your ideal self in no time. Just remember to stay motivated, stay motivated and stay focused. The body you’re working for is right behind you.

Sources: 

http://fitfluential.com/2015/05/8-habits-of-highly-fit-people-from-celebrity-trainer-valerie-waters/

Image courtesy of marin at FreeDigitalPhotos.net

8 Foods to Boost Your Daily Water Intake

We’ve all heard the old saying, “drink 8 glasses of water every day for better health”. Water is an essential part of staying healthy. It keeps our internal organs healthy and our skin looking young. While this advice has been around for years, most people still find it hard to get enough water in their diet.

It may not seem like a difficult concept but sometimes it’s just hard to remember or keep track of. With jobs, kids and a variety of other obligations, it can be difficult to find time to drink those 8-ounce glasses every day. If you’re like most of us, you’ll be happy to know that there is still hope for you. What if I told you that you can get some of that water from the food you eat? Well it’s true and here’s how you do it.

Watermelon

Water: 91.5%

This one is pretty much a given. After all, it has the word right in the name. Other than its water content, this delicious fruit is also high in the powerful cancer-fighting antioxidant Lycopene, which has also been shown to help prevent heart disease. Watermelon is a summer staple that makes it a perfect snack on its own or as an addition to a fruit salad. You can even freeze cubed watermelon pieces for a sweet ice substitute in a glass of water.

Cucumbers

Water: 96.7%

Cucumbers are a delicious and healthy vegetable that are perfect for those hot summer days. They can be eaten by themselves fresh from the garden or added to a sandwich or salad. Some people prefer to sprinkle a little salt on their cucumbers. Small amounts of salt can actually help your body hydrate itself. Just be careful not to use too much since large amounts of salt can cause an unhealthy level of water retention.

Iceberg Lettuce

Water: 95.6%

Iceberg lettuce tends to get a bad reputation when it comes to nutrition. Many people tend to opt for darker varieties since they have higher levels of fiber and various nutrients. When you’re trying to increase your water intake however, iceberg is the king of lettuce. Its high water content makes it a perfect crunchy addition to any salad or wrap.

Spinach

Water: 91.4%

If you’re looking for a more nutritious substitute for Iceberg lettuce, you’ve found it with spinach. While its water content may not be quite as high, it makes up for it with its high levels of fiber, potassium and free radical fighting antioxidants. You can replace lettuce entirely or even better, combine the two for a nutritious water-rich powerhouse.

Bell Peppers

Water: 93.9%

Peppers are a great tasting snack that is not only full of water but powerful antioxidants as well. While all varieties of bell peppers contain a high amount of water, green peppers lead the pack. Peppers make a flavorful snack on their own or a great addition to any sandwich or salad.

Celery

Water: 95.4%

You’ve probably heard the old saying about celery having “negative calories”. While this isn’t exactly true, each stalk does come in at only 6 calories. Add that to its high fiber content and vitamins C, A and K, celery is an excellent vegetable for additional water intake. Top those stalks with some peanut butter for a tasty snack that is not only high in water content but a healthy way to curb your appetite.

Tomatoes

Water: 94.5%

Tomatoes are great for getting some extra water because they come in so many varieties and can be eaten in so many ways. While tomatoes can be sliced or chopped for a juicy addition to a salad, smaller varieties like cherry tomatoes are delicious on their own. They make a perfect bite-sized snack any time of the day.

Strawberries

Water: 91%

There’s no denying that strawberries are delicious. If you’ve ever eaten a strawberry straight from the garden on a warm summer day, you know exactly what I’m talking about. The juicy explosion of flavor makes strawberries an irresistible snack that is both hydrating and healthy. Their high levels of carbohydrates and protein make them a refreshing snack to get rehydrated after a tough workout. Eat them by themselves or as a tasty addition to yogurt or a smoothie.

By no means should you use these foods as an excuse to stop drinking water entirely. You should still try to drink a good amount of water throughout the day, especially on those hot summer days. It would be pretty difficult to get all of the water you need through food alone. As a good rule of thumb, you should drink half your body weight in water per day. Simply take your body weight, divide by two and that is the number of ounces you need to drink, and that is only the minimum so stay healthy with your water.

Sources: 

Image courtesy of Somchai Som at FreeDigitalPhotos.net

http://fitmencook.com/how-to-eat-your-eight-glasses-of-water/

Exercise Can’t Overcome a Poor Diet

It’s an all too common misconception that you can lose weight and stay healthy just by exercising regularly. The reality is that exercise alone is not enough to overcome a poor diet.

The Myth

Many Americans believe that if you exercise on a regular basis you can eat whatever you want and still remain healthy. This myth has been developed over decades of thinking that being inactive results in obesity. In recent years, evidence has come to light suggesting that this isn’t the whole truth.

We commonly associate obesity with lack of exercise, but studies now show that inactivity is more of a side effect of obesity than a cause. This means that the majority of people don’t become overweight solely because of not exercising. In fact, it’s more common that people stop being active because they are overweight.

That may sound like a catch-22 but research shows that a healthy diet has more to do with your general health and ability to maintain a healthy weight than exercise does.

To be clear, that doesn’t mean that you shouldn’t exercise. Regular exercise results in numerous health benefits such as improved cardiovascular health. The message you should take away from this research is that we need to relearn what we think we know about being healthy.

Sugar Overload

In order to be healthy and lose weight more effectively, you need to cut down on your intake of sugar and carbohydrates. When it comes to healthy eating, there is a list of excuses a mile long for why it is too hard or too expensive. If you’re interested in living a long and healthy life, you need to stop procrastinating and start making better decisions about what you put into your body.

In this fast paced world full of fast food, the average person eats far more than the recommended daily value of calories. If, like many Americans, you visit the occasional drive through for a quick and easy meal on your lunch break you may be consuming your daily caloric intake in one sitting. A chocolate chip frappe from McDonalds boasts a whopping 66 grams of sugar and 520 calories. Add a steak and cheese bagel to that and you get another 670 calories and 35 grams of fat.

Why You Can’t Lose Weight with Exercise Alone

According to traditional thinking all you need to do to lose weight is burn more calories than you consume. That may sound simple in theory, but in real life, it’s much more difficult than you may think.

Many people really believe that they don’t have to worry about counting calories because they exercise every day; this is simply not the case. Exercise is in no way a free pass to eat anything you want. If you want to burn off that fast food cheeseburger you had for lunch you’re going to have to work out for over an hour. If you are making unhealthy food choices all day, the logistics just don’t add up. No amount of exercise can overcome the damage done be a poor diet.

How to Be Healthy and Lose Weight

If your goal is to lose weight and improve your overall health, then you need to eat a balanced diet in conjunction with your workout routine. Reducing your intake of foods that are high in sugar and carbohydrates is just as important as pulling yourself up off the couch.

The key is to set yourself up for success. Keeping healthy and nutritious foods on hand can help you resist the temptation you face when you go to the store hungry. Taking a little time out of your weekend to prep meals for the coming week can make it easier to say no to fast food on your lunch break.

Initially it will take a little will power to drop the sweets in favor of a healthy diet but each time you choose an apple over a candy bar or bag of chips makes the next time that much easier. If you want to reap the rewards of all your hard work at the gym the best way to shed those unwanted pounds is to start with the right diet.

Sources: 

http://www.forbes.com/sites/alicegwalton/2015/04/24/exercise-wont-save-us-sugar-and-carbs-are-our-bodily-downfall/

Image courtesy of stockimages at FreeDigitalPhotos.net