09/09/2024
1. Strive for at least 150 minutes of exercise per week
The CDC recommends at least 150 minutes of moderate-intensity physical activity to keep yourself healthy!
Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however you’d like. Choose what works best for your lifestyle, whether it’s cardio, yoga, walking, jogging, or anything else that gets your heart rate up. Check out these beginners’ guides to get you started.
2. Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each. Here are some more healthy ways to flavor your morning cup of joe.
3. Keep a fitness journal
Tracking keeps you accountable! Moreover, writing down your progress helps you stay connected with yourself during moments of doubt or discouragement. It allows you time to reflect on your progress thus far and what lies ahead if you remain committed over time.
4. Pay attention to your thoughts
Thoughts are powerful; bring awareness to yours. Do you encourage yourself with body positivity or hold yourself back with negativity?
Changing your mindset could be all it takes to get your health on track. Dig deeper into this fitness tip by checking out:
Positive Affirmations To Improve Your Mindset
Inspiration For Weight Loss – 12 Inspiring Tips to Get You Motivated
Embracing A Positive Mindset During Menopause
5. Eat the rainbow
colorful healthy food on table
Eat foods that are closest to their natural state as possible. Aim for whole, fresh foods in a rainbow of colors. I put together a list of my favorite kitchen gadgets for you to make meal prepping and planning easier!
Looking for some restorative meal ideas to get you started? Check out these:
20 Best Anti-Inflammatory Foods for Your Diet
How to Eat More Vegetables: Take the Veggie Challenge
The Best Healthy Foods To Buy At Costco
Stuffed Zucchini Boat Recipe (+ 2 Variations)
Kabobs On The Grill (3 Easy Recipes)
6. Avoid processed foods
Watch out because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, most of the food you buy doesn’t need a label.
If you are buying packaged foods, check out this list of 15 Best Packaged Foods for Clean Eating.
7. Make sure you drink water
Most adults need about two quarts of fluid per day to replace normal water loss or approximately eight 8-ounce glasses of water per day. Try this hydration calculator and my favorite hacks to drink more water.
8. Increase Your Protein
You can add protein powder to smoothies for an added boost. For example, a whey protein supplement can benefit muscle building and wound healing while boosting overall nutrition. It is also a great option for aiding in muscle recovery post-workout.
For more protein powder options, check out my list of favorites!
To add more protein to your diet naturally, some of the best food options from Harvard Health include:
Lean meats such as chicken, turkey, beef, and pork
Dairy products like milk, cheese, and yogurt
Beans, peas, and lentils
Nuts and seeds
Quinoa
Soy products
9. Find your “why”
Finding your “why” for weight loss means identifying your deeper reason for getting healthy (other than the number on the scale). For example, do you want to be able to keep up with your children or grandchildren? Are you sick of being tired all the time? Do you want more energy and confidence?
Staying in touch with a deeper reason for health can keep you motivated when things get tough.
10. Do workouts you enjoy
Find a form (or two!) of movement you truly enjoy. It’s easier to stick to things we look forward to rather than dread. (Like the new walking pad and cozy cardio trends!)
Here are some fun workouts that maybe you haven’t thought of before:
Best Weighted Hula Hoops for Adults
Power Walking
Paddleboarding Beginner’s Guide (SUP)
Beginners Guide To Trampoline Exercise
30-Minute Pool Workout
Pilates Exercises for Beginners
The 10 Yoga Poses You Should Do Everyday
11. Always Incorporate Strength Training
woman lifting weight above her head
Add some muscle-building activities to your workouts. Dumbbells, resistance band exercises, muscle sculpt classes, or using your body weight with push-ups, planks, lunges, and squats all work.
Incorporating strength training into your workout regimen can improve bone density, increase metabolism, and enhance overall functional fitness. It’s also a great way to target various muscle groups.
Get started with my free beginner’s program, or browse this library of strength workouts to try!
12. Set perfectionism aside
Keep in mind that striving for perfection usually leads to disaster. Set small goals and stair-step your way to success by developing daily healthy habits. Celebrate those wins, regardless of perfection.
