- Stand up for yourself!
Standing not only will burn calories than sitting, approximately 25% more will also help relieve pressure off your low back and help with posture
Did you know, most Americans sit for 9 hours a day!! I suggest you take mindful breaks to get up, stretch, stand, go for a quick walk or get a desk you can stand at.
- Start Moving!
I don’t care if you crawl, walk, jog, run, lift, practice yoga, do CrossFit, Pilates, etc… Just find something that will get you moving, Exercise helps release endorphins which help you feel better. People that feel better are happier people. Make the world a happy place!
Did you know, on average you can burn 4x’s as many calories walking versus sitting.
- Be mindful of what you eat!
Pay attention to the handful of chips or nuts here and there or the walk and grab from the candy jar. Most of us are not even hungry when we turn to these snacks.
Did you know, 1/4 cup of almonds contains 160 calories and 14 grams of fat. A snack size of M&M’s is 73 calories, 2.6 grams of fat and 9.6 grams of sugar. Again, not a big deal if it is just one small pack, but if you grab a couple of either of these a day, you are most likely taking in too much of something.
- Know your macros!
Know your what? Macronutrients (Macros for short) are: proteins, carbohydrates, fats, minerals, vitamins and water. Knowing what macros are and how your body utilizes them will help you determine what you should eat for you goals. Proteins-help build muscle tissue, Carbs-main source of energy for the brain and body, Fats-help with hormone production and transportation of certain vitamins, Vitamins and Minerals help with immune system, recovery, optimal body function, Water helps us stay hydrated (when we are dehydrated, performance decreases as does mental capacity and weight loss can stall)
Did you know, carbs and proteins have 4 calories per gram, fats have 9 calories per gram and alcohol has 7 calories per gram.
- Just say “No”! or at least say “Not as much”!
Alcohol while enjoyed by many can be a slow down our weight loss progress, limit performance and even negate many of the benefits we achieve through all the other proper nutrition and training we are doing. Alcohol is basically an antinutrient. This means, even though you may have a nice salad with fish if you are over drinking at that time your body will not utilize any of the food until it gets the alcohol out of your system, so you just gave your body some calories to store as fat!
Did you know, women should stick to 1 or less drinks in a sitting and men should have between 1-2. A serving size is a 12oz regular beer, 5oz of wine or 1.5oz of 40% distilled alcohol.
- Start slowly. Just make sure you start! .
Starting a new plan, whether it be with nutrition, exercise and/or both can be a daunting task for many. Start with small steps and go from there. Keep in mind as you are working towards your goal it is also keeping you from doing things that are not in line with your goals. If you currently drink 3-4 beers a night, but you take that down to 2 or you have 3 snack sizes of candy and you go to 1 you may not be at the end result which may be to have them even less, you are doing better than when you started.
Did you know, it takes at least 21 days to form a habit. So, start your habit today!
- Track for a Treat!!
Track your food, track your exercise, track how you are feeling and track your progress! When you are looking to make being fit a lifestyle you need to make these notes and see how you can progress each week. www.myfitnesspal.com is a great food tracking app, we have a spreadsheet we can send you to track the other items. I also suggest you take pics and get measured regularly (girth measurements, weight, strength, etc…) We can do this as well.
Did you know, Fat is 3x’s the size of muscle but muscle can burn up to 4x’s the amount of calories. This is why we don’t just focus on the scale.
- Have a accountability Partner!
Change can be difficult. Have a person (a coach at STS is a great choice) that you can trust and that you don’t mind if they call you out on your lack of effort and one that you know will be there day in and out to make sure you achieve your fitness goals.
Did you know, Study upon study show that when we write down our goals and share them with at least one other person we increase our chances of achieve the goals by over 40%!
Take some time to either meditate or at least sit in silence and clear your mind. Sound easy? Trust me it is not, but it is essential. In a world where we can be contacted at any time, we have visual stimulation all the time, it is imperative that you take time to be with yourself. If you are not a fan of mediation, try to sit comfortably in a quiet room, take a bath, sit in a sauna, steam room, somewhere that allows you to sit and be quit.
Did you know, Meditating for just a few minutes a day can help reduce anxiety, lower high blood pressure, improve immune system, increase mind/body connection, increase happiness and much much more!
- Work with an STS Coach!
Studies done by myself and my team show that people that work out with us feel better, look better, laugh louder, love more, live longer and just enjoy life more! At least that’s what we tell ourselves.
Did you know, STS has been around for over 11 years and we are not going anywhere? Sign up within a week and you will receive $100 off a training package!
Thank you!, but there’s more!
Rapid Fire 10 more tips!
- Check out my ebook “A Fit Guide to Post Breast Cancer Recovery”.
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- Continue to see the amazing team or start to see the amazing team at Back in Line.
- Do something you enjoy every day!
- Learn something new every day!
- Laugh every day!
- Tell at least one person you love them every day!
- Set at least 1, preferably 3 goals that you can achieve every day!
- Tell yourself you are worth it and believe it, every day!