1. Move More
You know this one, JFDI! Just F***in Do It! Do it in threes, any workout has three variables; weights, intensity, and volume. To keep your body guessing, focus on one variable per workout, one day increase the weight but lower the number of reps, next day, add an extra set and lower your weight or add another round of bodyweight exercises, on another day, use your standard weight or bodyweight and do more reps faster.
2. Get into HIIT (High Intensity Interval Training)
Repeat after me “ HIIT is my friend” Blast fat with a circuit that includes resistance training and cardio; i.e. do a set of push-ups, high knees for a minute, do a set of squats, high knees again; continue to alternate strength and cardio.
3. Eat Clean
Is all this paleo, clean eating, and gluten free stuff in the too hard basket? Keep it simple…
OUT:
Chuck out anything in a box or packet with ingredients you can’t spell or pronounce.
As soon as you swallow a refined carbohydrate, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores. We don’t want that…
IN:
Eat high-quality protein, vegetables and good healthy fats, 5 times a day. That means three meals and two snacks. You’ll have plenty of energy and adding five daily meals and snacks stabilises your blood sugar, so you won’t have mood swings and hunger pangs. Yes!
4. Limit drinking your calories
Don’t overload on juices, cappuccinos, smoothies, and softdrinks, (I don’t care if its diet, even worse), you don’t need the sugar or artificial sweetener and the calories. If you’re thirsty, drink filtered water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a good quality red wine.
5. Remember the Four ‘S’s
Sleep
Get more, make it a priority, everything in your life will seem easier including eating well and getting your exercise done when you are not tired.
Sunshine
Aim for at least 15 minutes a day with as much skin exposed as possible. Best to take your clothes off at home, doesn’t go down so well lunchtime at the office!
Stress
Reduce this as much as possible. Taking a break helps and makes you more productive when you return to your work or task.
Smile
Fake it until you make it. If you don’t feel like smiling, do it anyway, its amazing how great you feel when a stranger smiles back at you. Enrich your life and others. Try it today 🙂
If you need help on all things health, fitness, living well and getting in great shape for life check out the Online Gym, in there is everything you need to make a start on your wellness journey, video workouts, nutrition and lifestyle guidance and access to your very own personal trainer anytime https://hermind.org.nz/join/
