Year after year we make resolutions to eat well, exercise regularly, give up smoking, etc... and most of us fail to keep these promises to ourselves. Here are some practical ways to get AND stay healthy.
Strength Training. Both upper and lower body. Too many people neglect resistance exercise and it's particularly important for women. It's crucial in preventing muscle and bone loss with age. Lift weights for at least 20 minutes 2-3 times per week.
Eat More Fish. There is strong evidence the oils in darker types of fish such as: salmon, tuna, and mackerel are beneficial for the heart and brain and may lower cancer risks.
Drink Water. No matter where you are or what you're doing, water should always be the first thing you reach for when you are thirsty.
Get 8 Hours of Sleep. Plenty of studies show that you need at least 8 hours of sleep a night. It makes you feel better, boosts memory, and decreases risk of cardiovascular disease.
Quit Smoking. I smoked for about 10 years and quitting was THE BEST health decision I ever made. I know it's hard. It took me a long time to finally kick the habit, but it's so worth it. If you're having a difficult time, start by smoking less. Smoke half a cigarette instead of a full one or try to cut out a smoking break at work. Figure out why you smoke and how best to stop it. There are support groups, medication, and nicotine patches that can help you. I tried different methods, but what ultimately worked for me was using the patch and becoming a mentor to a young teenager.
Focus on Eating, Not Dieting. Eat 5-6 small meals a day. If you wait until you're hungry, you're more likely to overeat. (Especially in the evening) Don't wait all day and then stuff your face in the evening.
Don't Drink Too Many Calories. It's SO easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac! It's okay to have one as an occasional treat, but consider it a meal, not a drink.
Which tip did you find the most useful?
Portions of this post were adapted from Boston.com
The basic plank exercise is a great way to flatten your stomach and strengthen your core. By strengthening your core, you will also strengthen your hips. Having strong stomach and back muscles will lead to improved posture and may help prevent injuries. You don't need any equipment just your own body and enough space to lie down.
STEP 1
Rest your body on your forearms with your palms flat on the floor, flexed into a fist, or with your palms clasped together. Whatever is most comfortable. Your shoulders should be directly over your elbows.
STEP 2
Put your legs straight behind you. The best position for your feet is hip-width apart, but it's okay to have your feet touching or shoulder-width apart. Again, whatever feels the most comfortable to you.
STEP 3
Raise your body off the floor, supporting your weight on your forearms and toes. Your back should be flat and you're head, neck, and spine should be in line.
STEP 4
Tighten your ab muscles and do not let your stomach drop or allow your butt to rise up. Don't forget to breathe!
STEP 5
Hold it. Typically for 20 seconds and repeat 3-5 times. Remain aware of your position as the seconds pass. Keep your abs engaged and your body in a straight line.
I completed 60 days of Insanity yesterday and it feels oh so good. I've attempted to do this workout program two other times and didn't finish it, so this was a huge accomplishment! I didn't see INSANE results mostly due to the fact I couldn't quite change my eating/drinking habits. Although I tried, I couldn't juggle doing the intense workouts, eating clean, and cutting out booze entirely. (I do live in Bend, Oregon where there's a brewery on every street corner) With that said, I did get A LOT stronger and my Fit Test shows how much I improved in just 60 days.
A couple things to note: The numbers for my switch kicks and globe jumps are for one full rep. Also, I couldn't do a push-up let alone a push-up jack when I first started, so I did modified push-ups for each test.
Each time I had a Fit Test I would cover up my previous numbers so it would be a surprise when I was done. For my last Fit Test I decided to find my highest number for each exercise and beat it. I pushed myself HARD and the numbers show that. I did, however, end up throwing up. Not once, but twice. It's not my finest moment, but it's the truth.
Altogether I lost 4 lbs. and 7.5 inches. I actually gained a 1/2 inch on each thigh which is alright with me because it means I built some muscle! Just imagine what my results could have been if I ate clean and completely cut out drinking! I've seen people who have lost tons of weight doing this program and it is 80% diet 20% exercise.
My friend recently finished Insanity too and saw some great results.
If I could change one thing about the program it would be showing you how to modify more exercises. Overall, I enjoyed this workout program and really liked the trainer, Shaun T. He kept it real and kept me motivated from start to finish.
Up next...TurboFire!
