Getting Back in Shape
The warmer weather is reminding us to start getting outside and get back in shape. If you gained a few pounds this winter or just need to be more consistent, you can get back to optimal health with these basics:
Start Exercising – Begin with walking 200 yards and add 100 yards a day. The same principle applies to a cardio machine or running outdoors. Start gradually, then add time or distance each day to build your stamina.
Eat Clean – Eat foods that are as near as possible to how nature made them. Avoid packaged foods that have been heavily processed. Keep sugar, salt and trans fat as low as possible. Have your starches be oatmeal, brown rice, sweet potatoes and whole grains. Eat several servings of vegetables every day. Eat protein from chicken, fish, quinoa, eggs, tofu, soybeans and nuts. Eat broth-based soups rather than cream-based. Shop 1-2x a week so you have healthy choices available. See my list of healthy eating suggestions.
Get 7-8 hours sleep – Sleep is very important to your overall health & wellness. You are at higher risk for weight gain if you’re sleeping less than 7-8 hours a night. Sleep loss can increase hunger for more calorie dense, high carbohydrate foods. Ghrelin, Cortisol and Leptin are hormones that get disrupted from lack of sleep, which triggers increased appetite and fat storage. Make it a priority to get to bed early!
Drink at least six, 8 oz. glasses of water daily – Most people get dehydrated frequently. If you wait until you are thirsty, you are likely dehydrated because the thirst reflex does not become active until the body has already reached a state of dehydration. Scientists report that a 2% reduction of water levels in the body can cause a 20% loss in both physical and mental productivity. Low energy, headaches, acne, wrinkles, fatigue and bad breath all can be signs of dehydration. Remember, don’t leave the house without a bottle of water.
Have a Plan – Set goals for the week and commit. Having intention goes a long way. Write it down or speak it to someone else. Schedule your exercise. Plan your meals. Grocery shop. Plan what time you will go to bed. Accomplishing what you have planned feels good and encourages you to continue!
If you’d like some assistance getting your exercise and eating habits back on track, try a complimentary 30-minute coaching session and see first hand how setting goals and having a plan with accountability will help you be successful. 847-971-3643 andrea@hgcoaching.com
