Stay Healthy and Make it a Life Choice!
So just how do you stay healthy and make it a life choice?????
You didn’t like what you saw as a reflection in the mirror each morning, and that fabulous outfit you bought last year is way too snug for your comfort. So you hit the gym – hard! You bust a gut (pardon the pun) day in day out and you are starting to enjoy the results. Great!
It’s now three months down the track and you are starting to plateau – hmmm how do you maintain this new lifestyle?
So how do you stay healthy and make it a life choice? The simple answer – Balance! That’s it.
Okay, I’ll go into a little more detail but that really is the secret.
If you are intending to be an elite athlete, then of course you need to work with your trainer, follow a strict diet etc. I’m not here to talk about that, I want to share some simple steps on how the average person who wants to be healthy for life, can maintain a healthy, fit and balanced lifestyle.
OK let’s pick up – we’re three months down the track – you don’t want to quit exercising or watching what you eat, but you can’t maintain the crazy schedule you are on, you work everyday, you have kids to get organized, you have a hubby that is starting to miss having you around and you are beginning to think if you ever have to look at another carrot or celery stick again you are going to scream – ahhhhh! This is the crucial time to get some balance back into your life.
The number one secret is not to give up on all your hard work, and if when you look in the mirror you are liking what you see, I doubt very much that you are going to quit. Especially if you have bought a new outfit to go with the new improvements you have made.
I am a serious advocate for using your environment to help you stay fit. I know that not everyone can get to the gym, or afford it. People are also busy and sometimes going the gym is just far too much time in your week – so you don’t do anything. It always makes me laugh that you drive 2km to walk on a treadmill. Try walking to and from the gym and you wouldn’t even need to go. So on saying that, keep these things in mind:
- Use the stairs – everywhere! This is my number one exercise technique. 30 to 40 mins running up and down the staircase at least 3 times a week!
- Get up to change the channel on the TV – I know modern media centres make this difficult – so keep the remote near the TV so you have to get up from the couch to use it.
- Start cooking things from scratch – avoid ‘quick meals’ – this is crucial! Everything that comes out of a packet has been processed. Your body needs whole foods. But this is a whole other topic for another time.
- Walk the dog, kids, husband every day, if you don’t have any of these, borrow someone’s 🙂
- Walk around when you are on the phone – remember to put it back in the cradle so you have to walk to the phone each time it rings.
- Actually talk on the phone, don’t text. Even talking uses up calories
- Carry the groceries to the car instead of using the trolley
- Walk to the shops or work or the bus stop whenever possible
- Don’t snack while watching TV. It has been proven that cognitive processes can be effected by rote eating. which means you eat way more than you need.
- If you have a sedentary job – get up from your desk as often as possible. Instead of standing around the drink cooler or vending machine on your break, go for a quick walk around the block
- It is now identified that if you do approximately 100 minutes of ‘light puffing’ exercise a week you are well on your way to maintaining that life-time health. This can be broken up anyway you choose. So if all you have during the week is 10 minutes at morning break, and possibly another 10 at lunch – that’s your 100 minutes!!!!
Because our lives are ‘simplified’ we are getting fat. All of the above simple things are ways to keep the balance between the energy you put in (food) and the energy you put out (exercise).
2/3 of what you eat comes out of the ground – vegetables, fruit, nuts, grains, etc. The less it has had to do with man’s interference the better
1/3 of the stuff you eat is from other sources, such as meat, eggs, dairy (that’s another story in itself – but for the purpose of the exercise here – dairy) and those special treats, even alcohol!
Don’t be afraid of animal fats. But be afraid of sugar in all its hidden little secret hidey places.
Do not diet – just eat sensibly. Whenever possible cook your meals from scratch, the way mum used to. Remember coming home from school and smelling the roast and veges cooking in the kitchen. You would race up stairs, change into your play clothes and go play in the yard until called for dinner. Think about it, how many of our parents were fat?
Keep your water intake up! This really isn’t an option! Water is vital for life. The impact drinking plenty of water every day on your body can write an entire article itself. Suffice to say. Water! Yes you can drink your tea and coffee and juice – in moderation. But they do not take the place of water! Water, Water, Water!!!!! We are over 70% water and if we don’t replace it every day, we literally start to break down.
Research has shown that a 70 year male can maintain the same muscle strength as a 26 year old male by weight training. The stronger the muscles the more calories you burn. Cardio keeps your heart healthy but to keep the muscles healthy you need to work them.
Did you know that if the only exercise you do is walk, and no muscle strength training you may not gain any weight but your muscles start to fade away at an alarming rate of about 230gm a year. That may not sound a lot, but the more your muscles wither away the ‘older’ your body is getting.
Muscle mass eats up calories! You don’t have to be a gym junkie and look like man mountain, you just need to strengthen your muscles, every week for the rest of your life.
Women something to keep in mind. The stronger the muscles the less chance there is of getting osteoporosis.
Reward yourself along the way. If you are going to a party, or have a special occasion coming up – eat whatever you like! Nothing will make you hate your exercise routine more than deprivation of the things you love to do. The key to this is…. yep you guessed it Balance!
Yours in Health
Empowering theProduct Kinesiology