Healthy Lifestyle for Sale

5/20/18 – 

I know, you were hoping it was an option in my Personal Training Packages! However, the cost for that package is priceless. Honestly, if you consider the expense of poor health or medical intervention the price of unhealthy  is unacceptably unaffordable.  Although I realize a healthy lifestyle may be common sense to some … I thought a breakdown of some of the more important factors would be relevant for us all.

A healthy lifestyle leaves you FIT, energetic and at reduced risk for disease, based on the choices you make about your daily habits. Good nutrition, daily exercise and adequate sleep are the foundations for continuing good health. Managing stress in positive ways, instead of through smoking or drinking alcohol, reduces wear and tear on your body. Se

EATING

Your cardiovascular, musculoskeletal, immune and other body systems depend on a continual supply of nutrients to feed cell growth and metabolism. To get the dozens of essential forms of protein, vitamins, carbohydrates, minerals and fats, you need to eat a varied diet. According to the guidelines established by the U.S. Department of Agriculture, your diet should contain mostly whole grains, fruits, vegetables and fat-free or low-fat dairy products. Consume lean proiteins such as chicken and turkey or tofu, along with legumes, eggs and healthy nuts. Limit your portion sizes at meals to control your weight and your risk for cardiovascular and other diseases through your lifestyle.  If your shopping list has a lot of items like chips, soda pop, packaged foods (pop-tarts, Lucky Charms, bologna, mac-n-cheese, … your problem is obvious.  This is not a cold turkey decision it is a process, just start slow and transfer over the healthier items as you see and feel the changes happening inside you.  Remember, you are what you eat!

EXERCISING

Calories accompany the nutrition in foods, and if you don’t expend them all, you’ll gain weight. Carrying extra weight increases your risk for heart disease, type 2 diabetes and cancer. Your lifestyle should support a constant healthy weight, so remain active daily. The U.S. Department of Health and Human Services outlined the Physical Fitness Guidelines for Americans, and these guidelines focus on muscle strengthening exercise, such as weight lifting, along with aerobic exercise, such as walking or running. The guidelines suggest working toward completing 150 hours of exercise a week, but inactive adults should build to this gradually under the supervision of their doctor. You should also include exercise, such as resistance training (at FIT of course), cardiovascular exercises, and stretching or yoga (also at FIT) to improve flexibility.   Stretching is your friend.  Start at the feet and stretch our your calves.  And go ahead and do the rest of the body too!

SLEEPING

Daily metabolism perpetuates the decline and rejuvenation of cellular tissue, and the body’s self-repair takes place when you are asleep. Memory consolidation and appetite regulation also occur during this time of reduced physical activity. The National Sleep Foundation considers seven to nine hours of sleep a nightly criterion for a healthy lifestyle.  My Mom simply called this “beauty sleep.”  Think of how you look when you just get out of bed during a vacation; no alarm clock, no schedule, no fast pace or timeline … rested. Now think of you how you look every other day of your standard workweek … ragged. Sleep is your friend, now why don’t you go have a nap.  Go ahead, I said so.

REDUCING STRESS

Your body responds to everyday stress with a release of hormones that prepares you to react. If you don’t relieve this state through relaxation, the effects build and can create muscular pain or knots (adhesions), headaches, sleep disturbances and other symptoms. A lifestyle that includes regular stress management breaks this cycle before it can progress to unhealthy levels. The U.S. Department of Health and Human Services suggests limiting some of your activities to make time for relaxation. Achieve physical release through stretching, massage, yoga or enjoyable exercise. Connect with friends and family to relieve mental pressures, and take time out to read, pursue a hobby or experience another activity that makes you feel good. I know my gorgeous wife enjoys the art of meditation … she swears it has a positive and lasting impact.  Me, I just turn off my brain or daydream.  It’s a form of mediating … I think.

HYDRATION

IF you thought I was going to forget my constant battle to get you to start drinking more water every day, you are sadly mistaken.  I know I harp on “drink your water” to each of you every workout, but this is a critical matter.  Literally, water is essential in every cell of your body … every second of every day. And all of your life, so stop being a baby “I just don’t like water” … you know who you are.  Want to lose some body fat, drink more water.  Want to build some muscle, drink more water.  Want to have a nice complexion, drink more water. Want to sleep better, drink more water. Want to be sick less, drink more water. Want to speed up your metabolism, drink more water.  Want to eat less bad foods like candy from your secretary’s desk, drink more water. Want to think more clearly, be more flexible, smile more often … drink more water! How much water? CLICK HERE.

In good health,

Bob

‘Live a balanced life – learn some and think some and draw some and play some and sing and dance and play and work everyday some.’ – Robert Fulgham