Hey there, fitness enthusiasts! Living your best life isn't just about looking good; it's about feeling fantastic and having the energy to tackle whatever life throws at you. Imagine living at a Level 10 in terms of health and fitness. It's totally achievable, and in this blog post, we'll dive into ten easy-to-follow tips that'll help you get there.
Fuel Your Body Right
Think of your body as a high-performance car; it needs top-notch fuel to run at its best. Load up on fruits, veggies, lean proteins, and whole grains. Kick the processed stuff, sugary drinks, and excess fats to the curb. And don't forget to guzzle that H2O – hydration is key!
There are so many ways that people can create a balanced diet but ultimately for me, it comes down to planning and then sticking with the plan. So here's the thing, we all know to get plenty of vegetables and to get protein and your vitamins and minerals, and maybe you even have recipes but if you aren't planning, prepping, it isn't going to stay effective. So what can we do to make this happen. What it comes down to are... drumroll please.... Your habits. Surprise suprise. Did you think that your habits is the one thing that may actually be holding you back? We all have some really good habits and some really bad ones. What habits do you need to create to put healthy eating in place? What are the obstacles that could come in the way of eating what you planned? Have a plan for that too! It takes dedication and consistency and to be honest it's the one area in my life I struggle with the most. But I'm never going to give up on myself and I will keep striving to implement healthy eating habits because I want to live a long and healthy life. I value health for that reason. I want to be around and functioning well at an old age to see my kids grow up and make a difference for others in the world. I can't do that if I'm not making my health a priority.
Move That Body Regularly
Exercise doesn't have to be a chore. Find activities you love and make them a regular part of your life. Whether it's dancing, hiking, or lifting weights, aim for around 150 minutes of moderate-intensity aerobic activity or 75 minutes of the high-intensity stuff each week. Mix in some strength training too, and you're golden.
I have a love hate relationship with exercise. I think it's because it is so hard to get started but then once you finish you feel so amazing. When I continuously do strength training I'm building muscle and feel so strong. I want my body to be strong and mobile so that when I am older I can still do all the things I enjoy doing. There are a few people I really like to follow that have helped me learn a lot about not just strength training but also mobility, flexibility, and functional fitness. I really like Hybrid Callisthenics, the Stay Flexy Guy: Movement by David, and Claire P Thomas CPT fit. Hybrid Callisthenics is really good at offering solutions for beginner to all the way to advanced and I also enjoy the fact that he focuses on strictly using your body without having to have weights. One of my ultimate goals has been to be able to do a handstand, and what does that take? Your right, Consistency with my habits! what is one of your goals for increased strength?
Sleep is your body's way of recharging. Get a solid 7-9 hours of restorative sleep each night. Create a bedtime routine, keep your sleep space comfy, and put those screens away before you hit the hay.
Sleep is my number one self care habit. If I do not have a restful nights sleep, it can throw off my whole day. So how do I make sure and how can you make sure that you get a good night's rest? I first start by getting my body ready such as taking a shower, washing my face, putting on lotion, brushing my teeth. Then I turn on meditation music to stretch my body and light some incense. I turn on a small lamp by my bed and start to journal. I journal about the day I had and what I am grateful for. I make plans for the next day or do a brain dump depending on how I've been feeling. Sometimes it is short and sometimes its long. Then I may read a book if I am still awake, but usually I'm so tired at this point and relaxed that I fall asleep very quickly. Another important note to make is that I make sure my bedtime routine starts at the same time every night even on weekends. This ensures consistency and allows my body to adjust and expect when I will be sleeping.
Tame That Stress
Stress can do a number on your health. Combat it with techniques like meditation, deep breathing exercises, or even some yoga. And don't forget to lean on friends or professionals if you need support – it's all about keeping that mental health in check.
So stress is something we will always be dealing with. You can be so calm and easy going but that doesn't mean that stress won't sneak up on you. And that' s why self care and coping skills are so important. I think of coping skills as experimenting with different things I enjoy or figuring out what I like which is why I like trying new things. Other things that I enjoy doing as part of coping strategies include going for walks in nature, participating in social events like my book club, going to church, reading a book, doing art projects, spending time with my family, and honestly sometime just watching some movies or good tv shows. What are somethings you enjoy doing and how do you manage your stress?
Set Realistic Goals
Big goals are great, but break 'em down into bite-sized chunks. Achievable milestones will keep you motivated and moving forward. Celebrate your victories along the way – it's all about the journey!
In the beginning of my health and fitness routine, my main goals has always been to lose weight. While weight loss can be a goal, it isn't something that I'm willing to allow be my driving force. So when setting a goal, you need to back it up with VALUE. What is your why? Mine is to live a long and healthy life. So then I set smaller goals that are more like actions I can take to reach that healthy lifestyle. What does that include? Meal planning, making alternate plans for food when something comes up, taking breaks and indulging at specific moments, creating routines and habits that keep it all in check.
Water is your best friend. Aim for 8-10 glasses a day, but adjust for factors like activity and weather. Staying hydrated keeps everything running smoothly.
How do you get enough water in during the day? So just like I spoke about habits with nutrition you also need to create a water habit. I like to attach it to something I'm already doing because drinking water does not come naturally to me. The best way to start a habit is to connect it to something you already do. wake up- drink water, exercise- Drink water, Get in the car- drink water, arrive at work- drink water, taking a break- drink water- drink before your meals and drink after your meals. Drink when you arrive home from work. Any transition, attache a drink and work towards 10-12 a day. Even if you start with the one week add extra drink each week until you've created the perfect Hydration habit that fits you.
Keep That Mind Happy
Your mental health is just as important as your physical health. If you need help, don't hesitate to seek therapy or counseling. Practice self-care regularly, and surround yourself with a supportive crew. A happy mind leads to a happy body.
My first strategy is to practice my Master Your Moment Self Care Routine which includes meditation, visualization, journaling, exercising, nurturing my mind by learning something new, and saying affirmations. This is my habit that I keep in place so that I will be able to stay more calm and centered when stress does come up.
My next strategy is to bring in gratitude for the moment. Making sure I am focused on what is going right and well for myself even if something else isn't going great. I can put things in perspective and see a bigger picture when needed.
Consistency Over Perfection
Remember, it's not about being perfect; it's about staying consistent. Healthy habits take time to develop, so be patient. Slip-ups happen to everyone; just get back on track and keep moving forward.
If we try to be perfect, we will inevitable disappoint ourselves. The more you practice at something, the better you get. So the same is true for your health and fitness. When you practice healthy eating and exercise, you become more consistent at it. Even if all you do is eat that one vegetable today or walk around the block one time. That is better than not eating the vegetable or not moving your body.
Listen to Your Body
Your body is pretty darn smart. If it's telling you to rest or eat, listen up. Ignoring signals can lead to injuries and setbacks. Take care of yourself.
Everyone is different! Every "body"is different too! So something that works for mine may not work for yours. My goals may not be the same as your goals. Slowing down and paying attention to your body is going to allow you to be able to see and understand what maybe your body needs in that moment. We only get one body, so let's take care of it.
Enjoy the Ride
Living at a Level 10 in health and fitness isn't just about reaching a goal; it's about embracing the journey. Celebrate the small wins, and enjoy the process. Health and fitness are lifelong pursuits, so make it a lifestyle, not a chore.
Living life at a Level 10 in health and fitness is all about taking care of your body and mind. Follow these simple tips, stay consistent, and remember it's about progress, not perfection. Start today, and you'll be well on your way to living your best, healthiest life. Cheers to a vibrant you!