Did you know that becoming healthier doesn’t mean you need to overhaul your entire lifestyle? In fact, simple changes are not only manageable, you’re setting yourself up for long-term success and they can have a big and positive impact on your mind and body.
Incorporate these healthy habits and before you know it, they’ll become part of your daily routine.
A Lifetime of Changes in 30 Minutes
Working out 30 minutes a day is one of the greatest things we can do for our overall health. Exercise not only helps with weight loss, but it also boosts our brainpower. Whether it’s walking or hitting the gym, find routines you enjoy. When we like our workouts, it helps keep us motivated, going each day and results in becoming a habit.
During those 30 minutes, you’ll burn some calories, reduce your stress level and feel refreshed when you are in the office. Additionally, when we take our workouts outside, it helps reduce stress, boosts our mood, and natural daylight helps us achieve a good night of sleep.
Stay Hydrated with Water
Even if we’re just a little dehydrated, it can alter our mood, lead to headaches, trouble concentrating and make us feel fatigued. Aim for about two liters of water a day and create habits such as drinking a water before each meal, making it the first thing you drink each morning and carrying around a water bottle all day. The more we get used to consuming water throughout the day, the better we’ll feel and avoid the downfalls of dehydration.
Get a Good Night of Sleep
Getting a good night of sleep is just as important as your daily exercise. When we’re sleeping, growth hormones are produced and muscles recover. Also, sleep improves our overall daily function. Everyone’s body requires a different amount of sleep so the key is to listen to your body and giving it the sleep it’s asking for.
Colorful and Healthy Diet
Having a healthy diet is our fuel. It makes us strong, gives us energy, and keeps us feeling good. There are a few key components to our healthy diets. We should always aim for five to seven servings of fruit and vegetables a day. When we eat leafy greens, it helps our cognitive skills. Also, including moderate portions of lean protein and healthy fats gives us a balanced diet, which helps curb cravings. Chicken is a great lean protein and the serving should fit into the palm of your hand. Almonds are a great healthy fat and one ounce (about 23 nuts) is a healthy portion.
Start with these simply steps, and once they incorporated into your daily life, enjoy the positive impact that it makes to your mind and body!
- 2 bananas, previously sliced and frozen
- 3/4 cup blueberries
- 1 cup blackberries
- 1 tablespoon chia seeds
- 1/2 cup vanilla yogurt
- 1 cup unsweetened almond milk
- 1 cup rolled oats
- Fresh berries
- Edible flowers
- Shredded coconut
- Place all smoothie ingredients in the bowl of a food processor and blend until creamy and smooth. Add more almond milk (or water) to thin if desired.
- Divide between serving bowls and top with whatever toppings you’d like!
- Leftovers can be stored in the fridge for 2-3 days. Freeze for up to a month.
Total time: 43 minutes
- Start with a 5-minute warm-up at level 3
- 5:00-8:00: Single steps at level 5
- 8:00-11:00: Single steps at level 8
- 11:00-14:00: Single steps at level 5
- 14:00-17:00: Single steps at level 8
- 17:00-20:00: Double steps at level 5
- 20:00-23:00: Single steps at level 5
- 23:00-26:00: Double steps at level 5
- 26:00-29:00: Single steps at level 3
- 29:00-32:00: Single steps at level 7
- 32:00-35:00: Single steps at level 9
- 35:00-38:00 Single steps at level 5
- End with a 5-minute cool-down, decreasing the level at each minute mark
When you are taking time out of your day to get to the gym you want to make every second count! Make sure you are challenging yourself every time you step foot into the gym. Your workout may be too easy for you if:
Your heart rate is not high enough.
Workout vigorously enough to get your heart rate between 77 and 93 beats per minute.
You never break a sweat.
You can easily do more than 10-reps.
By the end of your 10th- rep you should be tired. If you can easily do 10-reps, add more weight!
You can do more than one workout in a day.
If you can do two “hard” workouts in one day you may not be challenging yourself enough during them. Make sure to give each workout your all!
You never amp up your intensity level.
If you do the same workout routine day after day you will not get results. Add more weight, strive to go faster, or to run longer!
You no longer feel accomplished after working out.
You’re not seeing results.
Sometimes results take time. However, if you have been working out for months and not seeing any results you may need to change up your workout!
What you eat before and after a workout is a key element to getting the most out of each workout. While it has been shown that you burn the same amount of fat both eating and not eating before a workout, working out on an empty stomach may result in muscle loss. These are great foods to eat 30-40 minutes before a workout for a quick fuel boost, and to initiate muscle recovery:
- Greek yogurt with berries
- Crackers and hummus
- Banana with almond butter
- Brown rice and black beans
- Trail mix with dried fruit and nuts
After a workout, the sooner you eat the better. This is because your body decreases its ability to refill muscle stores if you wait too long to eat. Good foods to eat within an hour of your workout are:
- Salad with roasted chickpeas
- Grilled chicken with steamed vegetables
- A protein shake
- Multi-grain toast with raw peanut butter
- Vegetable omelet
- Sweet potato
- Chocolate milk
- Protein Bar
Last, but not least, it is very important to drink a lot of water throughout the day. Try to keep your body hydrated all day long for best results, not just before and after your workout! Happy eating.
My Snap Fitness journey started in July of 2015. I realized I was terribly unhealthy and unhappy. My journey started off slow and I was not very motivated until I noticed that my Snap Fitness club offered fitness classes that were included in my membership fee! I was nervous to start with the classes but eventually I met new friends and have never been more motivated than I am now. The gym is always so clean and the staff is helpful and friendly. I’ve never been to a gym as great as Snap Fitness! Overall, I’ve lost over 15 pounds, lost 3 inches off my waist, and 3 ½ inches off my hips. I’ve never been happier!