Ways to Stay in Shape Anywhere
Get in a Routine
Routines are important for ensuring that the fitness part of a day happens. Fitness requires more than just the few minutes it takes to accomplish it though; fitness needs good sleep, a good diet, and goals.
Without sleep it is near impossible for the human body to continue a fitness routine. The body needs sleep to relax and rejuvenate for the next day’s work. There are a number of negative side effects that can happen to the body with a lack of sleep; including the following:
- cognitive dysfunction
- colds & flus
- memory problems
- weight gain
- impaired brain activity
- and more
Help your body get into a good fitness routine and stay healthy by getting plenty of sleep each night.
A good diet helps fuel the body for the next fitness routine. High fat and sugar diets are hard on the body, and difficult to burn off on a regular basis. Meals high in fruits, vegetables, and protein are a great way to be healthy, and properly fuel the body for good workouts in the future.
Why do you want to be fit? What are you looking to accomplish? Be sure to write down and maintain a set of goals. These goals will help motivate the continuation of a routine until it becomes a habit. Don’t forget to provide rewards a goal is met! Give yourself an extra incentive to get there; once you get there, take that reward, and then set a new goal and continue to become a better, more fit person.
When considering what goals to set for yourself, take a look at some of the habits healthy people have. It might be helpful to add one of these habits to your own list of goals:
- Weekly Meal Plan
- Properly Hydrate
- Find Healthier Desserts
- Start the Day with a Healthy Breakfast
- Keep a Food & Fitness Journal (these are helpful in finding why you may be lacking energy one day, or struggling to stay happy on another)
- Find Ways to Squeeze Workouts into a Busy Schedule
- Find a Workout Partner
- Focus on Exercising with Proper Form
- Give Time to Recover from Workouts
- Vary Your Exercise (don’t do the same thing every single day)
- Go Hiking
- Go Barefoot
- Focus on Bettering Posture
- Wake Up at the Same Time Every Day
- Go to Bed at the Same Time Every Day
- Prep for the Next Day Before Bed
- Regulate and Reduce Stress
- Watch Less TV
- Exercise the Mind
- Have a Morning Routine
When You Want This…
Eat This Instead!
|Banana Split||Cut up banana and top it with sliced almonds, whipped cream, and caramel.|
|Tortilla Chips & Salsa||Slice jicama into strips and dip them in salsa, you still get the crunch while making a healthier choice.
Bake your own chips instead of purchasing fried ones.
|Potato Chips & Dip||Baked pita bread dipped in hummus.
Try air popped popcorn with some salt or a drizzle of margarin.
Alternatives like olives and pickles can help curb the craving for salt.
|French Fries||Try baked sweet potato fries.
Have a cup of edamame sprinkled with sea salt.
|Candy||Grab a handful of chocolate trail mix. The chocolate pieces mixed in with the nuts will help curb the craving for candy.
Eat a protein bar instead; they still have a chocolatey taste but they also have protein and fiber that is good for the body.
Eat a small piece of ultra dark chocolate.
|Ice Cream||Try a sorbet or frozen yogurt instead.
To get even healthier, try throwing a cup of greek yogurt in the freezer at home and scooping it up with your spoon after it has hardened.
Mix together a berry protein shake; you’ll still get the smooth cool feeling, but it has fruits and protein instead of sugar and cream.
Blend frozen bananas together to get a similar consistency to ice cream. There are lots of “yonanas” recipes online to try.
|Cake, Donuts, & Brownies||Angel food cake is much lower in calories and fat than the average cake is, so if you’re looking for the texture and flavor of cake, choose angel food.
Whole wheat and bran muffins are a better choice than cake because of the nutrients in them; yes they have sugar, yes they have fat, but they have nutritious items too.
|Cookies||Fig bars are not exactly healthy for you, but, they have a better nutritional value, while still tasting sweet, than the typical chocolate chip cookie does.
Or substitute healthier alternatives into your cookie recipe; you can find recipes that use avocado, bananas, etc.
|Bagel & Cream Cheese||Top an English muffin with fruit and nut butter.|
|Cinnamon Roll||Toast 2 slices of cinnamon raisin bread.|
|Fruit Juice||Simply eat a piece of fruit.
If you want flavor instead of just drinking water, try water infused with lemons, lime, or berries.
|Iceberg Lettuce||Make salad using spinach instead; iceberg lettuce has very little nutritional value, while spinach has plenty to bring to the table.|
|Popsicles||Freeze different fruits rather than eating a popsicle with added sugar. A few good ones to try are; grapes, strawberries, peaches.|
|Cream Based Soup||Swap these out for broth-based soups like minestrone, chicken noodle, and beef and barley.|
Fitness Do’s and Don’ts
|Use your regular tennis shoes for your workouts.||Go to a fitness store and get properly fitted for shoes; especially if you are getting into running, cycling, or any one specific sport.|
|Get caught up in gimmicky foods & drinks.||Things like gatorade, energy bars, gus, etc. are not items to use on a regular basis. These items are great for ultra rigorous workouts or days of competition. But they are high in calories for a reason, and can even be hard on your system if used too often.|
|Rely on the water fountain at the gym.||Bring your own water bottle and take sips frequently throughout the entire workout. Being thirsty is actually a sign that the body is already dehydrated, avoid getting to that point.|
|Overweight your workout.||Don’t lift more than you can handle. Be sure you can do at least a few reps with the weight you are using before continuing the workout. Too large of a load can cause injuries and set you back by a number of months.|
|Compare yourself to others.||Write down your own goals and only worry about yourself. You never know the background story of others, so don’t worry about how you compare.|
|Skip breakfast to avoid calories.||If you are working out you need a few calories to burn, it doesn’t have to be a huge breakfast, but even something little will give the body the metabolism wake-up call it needs.|
|Over work the body to get a “jump start” on fitness.||It is important to have a routine and try to stick with it; but if you find on some days that your body is just too tired to handle life, it is okay to slow down that day. Rather than run, take a walk, instead of doing a full on weight lifting routine, you can just focus on abs. Listen to your body.|
|Do the same thing every day.||Diversify your workout! Try new things, you may discover you love them. That aside, we also know it is important to do a variety of things to keep your muscles working hard and working different areas. Consider a routine of 2 or 3 different kinds of workouts each week.|
|Start a workout too fast.||Ease into each workout by starting with some kind of warm up. Remember that muscles get tight throughout the day and night if they are not being used or stretched. Give the muscles a warm up period to avoid injury.|
|Wear tight clothing.||It is important to be comfortable in your clothes and if the tighter clothing is that for you that is fine, just be sure it is not too tight as to restrict movement or blood flow in the body. Both of these items are important for all aspects of working out.|
|Push through the pain.||Sometimes there is such a thing as “good pain,” but if the pain is unusual or very intense, listen to it, and stop. Don’t try to push through an injury hoping it will magically get better on its own. With injury the best thing to do is rest.|