I’m a big believer in the power of fitness and self-care. I love that you can make yourself feel better by working out and eating healthy, but it’s not easy to do those things consistently. That’s why I try to follow these basic rules for myself:
Get enough sleep.
Getting enough sleep is one of the most important things you can do to improve your health and fitness. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night, but many Americans don’t meet this goal. Your body needs adequate rest so that it can focus on repairing tissues, strengthening bones, and building muscle during periods of restful slumber.
If you’re having trouble getting enough zzz’s at night, try making some changes in your bedroom environment (e.g., getting rid of clutter) or lifestyle habits (e.g., not watching TV before bed). If those steps don’t work for you then consider consulting a doctor about whether medication might help improve your sleep quality–just make sure not to take anything unless recommended by a medical professional!
Eat enough protein.
You need to eat enough protein. It’s as simple as that.
The amount you need depends on your age, weight, and activity level–but since most of us fall into one of those categories (or all three), it’s pretty easy to figure out how much protein we should be eating in order to maintain a healthy lifestyle:
- Adults aged 19-70 years old should aim for 0.8 grams per kilogram of body weight daily; if you’re active or trying to build muscle mass, then increase this number by 0.1-0.2 g/kg/day depending on how much exercise you do
- For children ages 4-8 years old: 1 g/kg/day
Make time for exercise.
Let’s be real: exercise is hard. It takes time, energy and effort to make it part of your daily routine–and once you’re doing it regularly, your body will crave more of that feeling of accomplishment. But if you can find ways to enjoy exercising (not just tolerate it), then all the better!
It doesn’t have to be complicated or expensive; even walking around the block or riding an exercise bike at home counts as physical activity that helps with weight loss. And if you’re ready for something more challenging, there are plenty of free or low-cost classes available through gyms across town where people from all walks of life come together in pursuit of their fitness goals.
Stay consistent.
The best way to stay consistent is to make your workouts a priority. If you have only 30 minutes in your day, it’s all about making that time count. Instead of spending your time scrolling through Instagram or watching TV, get off the couch and go for a walk or do some strength training exercises at home with minimal equipment (like resistance bands).
If you find yourself falling off track, don’t beat yourself up! Instead, look at what happened and then try again tomorrow–or even later today if possible. Don’t let setbacks derail your progress; instead use them as opportunities for learning and growth so that next time will be even better than before!
Focus on proper form.
Proper form is crucial to getting the most out of your workout. The following tips will help you avoid injury and get the most out of every rep:
- Make sure that you’re using proper form by keeping your back straight, core engaged and chest lifted throughout the entire exercise.
- When lifting weights, always lift from your knees rather than bending over at the waist (this can cause lower back pain).
- Keep your head up during squats so that you don’t strain your neck muscles or develop poor posture habits that could lead to injuries later on in life!
Be kind to yourself, but push yourself too.
The most important thing to remember is that you must be kind to yourself. You cannot push yourself too hard, or it will be dangerous for your body. This may sound contradictory, but there is a balance between being kind and pushing yourself. You need to find this balance for yourself, as each person is different in terms of what they can tolerate and how much they should push themselves.
You can feel more energetic and healthier if you follow these tips
You can feel more energetic and healthier if you follow these tips:
- Go to bed at a reasonable time.
- Eat breakfast every morning, even if it’s just a piece of fruit with some nuts or yogurt and some granola sprinkled on top.
- Exercise regularly (at least three times per week). It doesn’t have to be hard or take very long–just pick something that gets your heart rate up for 30 minutes or more each session, whether it’s running outside or taking spin class at the gym!
When it comes to fitness and weight loss, there are thousands of different tips and tricks that can help you. But at the end of the day, it all comes down to having a good plan, sticking with it and being consistent. You don’t need fancy equipment or supplements–just some motivation from within yourself!
