Quick Tips to Live By
We published several great quick tips per week that you could implement to start living a healthier life! We have compiled the now defunct section below for your browsing pleasure! Enjoy!
Get Up and Walk
I spend at least half my day sitting behind a desk, and many of you out there spend even longer than that sitting down. If you have terrible posture, it can negatively affect your health. You might be doing damage to your posture right now by sitting with your neck craned forward and your back hunched over.
If your muscles start to feel cramped after sitting for 45 to 60 minutes, stand up and walk around the office for 5 minutes to improve your posture. Drink some water at the water cooler, use the restroom, go see what your friends are up to down the hall, or do anything else that will get you up and moving. Here are some benefits of taking a five-minute walk around your office: You'll stretch out your muscles, relieve stress on your back and neck from sitting hunched over, and give yourself a quick mental break.
Morning Exercise
You can energize yourself in a couple of different ways, one of which is by drinking coffee, and the other is through exercise! If you want to feel more energized, try getting your blood pumping and increasing your endorphin levels. Working out in the morning before heading to work is one option.
Even though it may be painful to get up 45 minutes earlier than normal, it can help you have a great day. When you get endorphins flowing through your body, you'll have energy for the day ahead! Energizing exercise could be the answer you’re looking for!
Forget the Scale
Many people experience an emotional roller coaster every day when they step on a scale – one morning you might be down three pounds, and the next morning you might be up two pounds. If you're constantly stepping on the scale, you might be doing more harm than good. obsessing over your weight can take a toll on your mental health, especially when your weight fluctuates.
You should only weigh yourself on Friday morning, or every other Friday. The reason this is a good option is because it can be hard to stay focused over the weekend and you might end up gaining a few pounds. Weighing yourself on Monday can be discouraging if you see that you've gained back the weight you lost the previous week. It's advised that you weigh yourself on Friday so you can forget about the weekend and avoid getting caught up in your emotions.
Put Down the Phone
This tip isn't just for one person, it's for everyone. Technology can overtake our lives. What’s the last thing you look at before bed and the first thing you reach for when you wake up? Yup – your phone!
If we're constantly checking our social media and email, we might not notice what's happening around us. Unless you're planning on using your phone on your hike, put it in your backpack so you're not carrying it around for no reason. You will be able to appreciate nature more thoroughly when you go outside and you will be able to provide your body and mind with a break from electronics. We could all use a break from the never-ending group chat.
An Apple a Day
Adding an apple a day to your diet can help lower the chances of developing obesity, according to a new study. According to a new study, adding an apple a day to your diet can help lower the chances of developing obesity. A study found that fruit, and apples specifically, can help fight obesity.
Apples may help prevent obesity-related disorders, according to a study published in Food Chemistry. Researchers found that the non-digestible compounds in Granny Smith apples may help keep some of the problems associated with obesity at bay. The non-digestible compounds in Granny Smith apples help improve gut health by restoring a healthy micro-flora. The micro-flora helps us to feel satisfied which then helps to fight obesity. So grab an apple and get to eating!
Stay Motivated
Need a way to stay motivated and committed? Try keeping a workout log! We're so busy that it's hard to be as active as we want, which can lead to us not exercising at all!
If you want to stay motivated, it can help to remember to log your workouts on a calendar each month. Make a big red “X” every time you miss a workout. When you see three red “Xs” you know it is time to get active because if you don't you will get three strikes. This can help you stay on track and motivated not to give up!
More Rest Days
We all need days where we do not exercise – they are crucial for our bodies to recover, recharge, and grow. Even though you're taking a rest day from working out, that doesn't mean you can eat whatever you want or do nothing all day.
Many times people splurge on these days! Although I'm in favor of moderate eating, if you're trying to lose weight, overindulging on your days off could be the difference between a successful week and gaining weight. We also want to remain active when it comes to fitness. Be sure to take your rest days, eat moderately, and enjoy the relaxation. However, as with everything, remember that moderation is key!
Exercise Outside
Rather than being stuck inside working out, take your workout outside. If you're feeling stuck working out inside your house, try taking your workout outside instead. Sometimes we need to relax by working out in our backyard.
When exercising outside the only limit is your imagination! There are a lot of exercises you can do without any equipment that will give you a great workout.
The list of potential workouts that can be done using the stairs on your deck includes, but is not limited to, elevated/decline pushups, dips, step-ups, stair jumps, and simply running up and down the stairs. A deck support beam is also a great place to do pull-ups while you are doing lunges, squats, heel jacks, and burpees! Make the most of a beautiful day by burning calories and relaxing!
Make It Fit Your Lifestyle!
I can’t stress enough!! If you find ways to integrate healthy food into your lifestyle, you're already ahead of most people.
The best way to get in shape is to find a way to do it that you enjoy. You will reach your goals easily if you find the process enjoyable.
Eat Foods High in Volume and Low in Calories
The technical term for food that is low in calories is “food low in caloric density”, but I am a casual person, so we are going to use my term. So, what does this mean? The definition of a “low calorie” diet is one that consists of eating foods that are low in calories but extremely filling.
Think veggies for instance. You could eat a lot of vegetables and probably only consume a few hundred calories. This is where you can get creative! If you want to, you can replace regular noodles with either protein noodles or vegetable noodles. You can swap out your regular wraps for cauliflower wraps or lettuce wraps.
You can still eat all your favorite foods and be healthy! Want to hear one of my favorite tricks?
Jello!
This one plays into my “low density” trick. One of my greatest secrets is Jello! Stevia is a great alternative to sugar because it is high in amino acids and low in calories. By replacing sugar with stevia, you will barely be consuming any calories. Who knew?
Vacuum
This article is for those individuals who want to have a firm and sucked-in stomach.
The Vacuum is an exercise you can incorporate anywhere. To do this exercise, you contract your abdominals and bring your belly button toward your spine. Hold this position for one minute. Hold, and release.
You can do this one without putting in any effort, whether you're driving, sitting at work, or doing chores. This is a secret that was used by bodybuilders and bikini competitors to create a more toned stomach.
Go Cold Turkey With Sugar
I know that this might not seem easy, and it's not. If you take care of your responsibilities, your life will be much easier.
The article claims that sugar is more addictive than cocaine, and the author believes this to be true.
Sugar becomes an entirely different barrier for this reason. If you're addicted to sugar, even a small amount of it can trigger bad habits. If you find it impossible to cut out sugar gradually, you may have more success if you cut it out entirely.
Although the process of detoxing from sugar may be difficult at first, it will get easier and your cravings will go away. Making healthy choices will be much easier in the long run!
I'm curious to hear more about your workouts!
Incorporate HIIT
You’ve probably already heard of HIIT by now. HIIT is short for high-intensity interval training and is a type of workout that alternates between short bursts of intense activity and periods of rest. HIIT workouts are typically short and can be done 3-5 times per week. This text is saying that one of the benefits of this product is that it helps you burn calories all day long.
These workouts are effective at getting results and don't take much time. The key is to work hard when you are in a “working zone.”
I'm about to take a step in the opposite direction.
Low Stress
I'm guessing you didn't anticipate stress being part of this article at all. It is important to have a healthy life.
Some people think that stress is detrimental to health because it triggers overeating. But that’s only a small picture of the truth. Many people believe that fitness is simply a matter of burning more calories than you consume. However, there is much more to it than that.
Hormones that control our metabolism play a major role in how much weight we gain or lose. It is difficult to stay in shape when you have high cortisol levels.
I was just thinking about that season when you were drinking veggie smoothies. Yeah, that was accompanied by brutal runs and workouts. Let me tell you this. I didn’t lose a single pound.
Do you know when I did? I'm now more relaxed and enjoy a healthier and more active lifestyle! You should work smarter, not harder, when it comes to fitness.
Leave Your Workout Clothes by Your Bed
I love to start the day with movement! And this is important in having a healthy life.
Sometimes I go to the gym and do yoga, while other days I go for a brisk walk while listening to my favorite podcast. One way to motivate yourself to work out in the morning is by putting your workout clothes right by your bed. This way, when you wake up, you will see your workout clothes and be reminded to put them on and go for a run or to the gym.
When you see everything you didn't do the day before staring you in the face, it's much easier to resist the urge to sleep in. Another way to get motivated in the morning is to keep an inspiring photo by your bed.
Having a specific goal in mind will help you wake up feeling more energized and motivated to achieve it.
Don’t Starve
I’m sure you’re glad to hear that! You may have been told that crash diets are not effective in the past. This is partially true for the reason mentioned above.
Whenever your body is stressed, your cortisol levels (the stress hormone) will spike. This means that if you are working too hard and not eating enough, your body will stop losing weight.
One more reason is that although a lot of people will slim down in the beginning, a fair amount of that weight loss is muscle. Muscle is what burns more calories. The reason why many people find themselves gaining weight back, and even more, is because of dieting.
One of the most important things to do is to fuel yourself for workouts. Eating simple carbs before a workout is ideal because they are instantly converted into energy. Then you should have 30 grams of protein and 30 grams of carbs to replenish.
You may think that all the calories you burn will be lost, but trust me, the after-burn effect will still be working for you. The nutrients you consume are essential for keeping your metabolism up and your cortisol levels low!
This advice if for those of you who want to know how to eat what you want while still staying healthy.
