What keeps you from staying on track with eating healthy and exercising? We live in a fast paced world and there are so many things that distract us and pull us away from the things that keep us healthy. When it comes to eating well, prepping things ahead of time are important. Wash up fruits and veggies and have them ready to eat. Even put them in baggies or containers of your choice so you are ready to run out the door with something healthy to eat. Take 1 day a month and do 10-12 freezer meals for those super busy nights. You can thaw them overnight in the fridge and they’ll be ready to bake the evening your busy, yet you can still have a healthy meal on the table. Cook some frozen veggies for the side and add some fresh fruit.
Simple healthy snack helps:
*Nuts bagged and ready to go. (Buy bulk and real down into single servings)
*veggies washed, cut, and ready to go
*fruits washed, cut, and ready to go
*hummus or guacamole for dipping
*homemade trail mix
*smoothie, can freeze and eat as popsicles
*plain yogurt with fruit
*homemade energy balls
*good quality or homemade protein bars/granola bars
*celery/carrots and nut butter
*whole wheat English muffin or rice cake w/ cream cheese or nut butter and fruit
*Peanut butter banana burrito
*add in as many fruits and veggies as possible into your snacks
Remember to keep your snacks and meals simple.
As for exercise:
Make sure you’re doing at least 20 min of exercise daily that gets your heart rate up. Not everyone has 1 hour a day to exercise. However, getting in at least 20 min a day of good aerobic exercise is very beneficial. Research shows that at least 20 min a day of good exercise releases healing properties in our bodies. It is good for overall health and mental health as well. Do what you enjoy. This is a way to ensure that you will make sure to get your exercise in.
Another great option to add is to do 2000 repetitions of some muscle group each month. If you break that down into reps per day for 30 days in a month, that breaks down to 67 a day. You can mix it up and do 30 abdominal crunches, 20 bicep curls, and 17 tricep extensions. It is important to keep our muscles strong in order to maintain good bone health. This is a simple way to get in some strength training every day. If you choose only 4 days a week then you would need to do 125 reps a day.
*do it at least 4-6 times per week
*do something you enjoy
*keep it simple
*write out a plan and stick to it
*break it up into smaller time frames if necessary
*park out further to get more steps
*use bands, free weights, and body weight
*access you tube workouts
*do some aerobic and strength training
*don’t forget to stretch
Enjoy this journey to eating healthy and getting in shape. You will be stronger and feel better.