Realistic Healthy Living with Gina

Fitness is one of those things that overtime people seem to complain that without enough variety becomes boring. Eventually these same people quit their routines and do not achieve the results that had hoped for. It is without knowledge of how to get the most out of your workout that people fail at fitness.  Here are some tips and ideas on how to improve your workouts and continue that day one motivation throughout your quest to become healthy.

 

1. Eat slow digesting carbs before your workouts: When you consume whole grain carbs are breakfast before your workouts research has proven that insulin levels stayed lower and as a result more fat was burned during the day. This also increased energy while working out and increased fat burning versus someone eating fast digesting carbs such as white bread.

 

2.Avoid high fat meals up to 4 hours before a workout: Medical researchers from the University of Maryland have provent that when someone consumes higher fat meals before a workout it impedes the ability of nitric oxide to dilate the blood vessels. This means that there is less blood flow to the muscles.

 

3. Don't train too heavy for too long: Too much weight training at high levels can work against muscle growth. Research has proven that optimal training is best achieve when heavier lifting is done for 6-8 weeks then switching to a lighter routine with higher reps to give the body the break it needs.

 

4. Save cardio for last: Research has proven that doing cardio before lifting stunts your body's growth and ability to achieve results. Try to do your cardio after lifting or on another day. 

 

5. Increase your hydration: Drinking water is cruical to maintaining your body at it's optimal level but if you are someone that sweats it is even more crucial. 

 

6. Find someone to workout with or motivate you: Having a partner that pushes you can really improve your abilities to achieve your goals. What is most important is to find someone that is positive, that will motivate you and not bring you down. But that also will be honest with you.

 

7. Find a playlist that works for you: Music can be a huge part to your workout. Having a good playlist that pumps you up can increase your results. I know personally for me that I find myself running harder and pushing more when the beat is fast.

 

8.Set goals, write them down and post them: To really improve your workouts determine what you want from your workouts. Decide what your goals are and set a plan to achieve them. Write them down and post them somewhere you are going to see daily. For me my goals are in my daily planner, it is something I look at everyday. 

 

9. Make a routine that works with your schedule: Pick a time everyday to workout. Make it like an appointment so that it becomes important to you. No one would miss a doctors appointment they schedule so make your workout a priority. 

 

10. REST! Yes I said rest. It is crucial for your body to relax, take time off to breathe and prepare for the next day. Personally for me I always do an active recovery rest day doing yoga or pilates and an entire day for rest. Your body needs a break and if you workout 7 days a week you can actually prevent positive change from occurs and fatigue too quickly. 

 

11. Have a healthy diet: Let's be real you cannot workout a bad diet. Your metabolism only works so fast and if you want to see results your nutrition has to be intact. Skip the emotional eating, develop balance and do not cut out food groups. Also, drink water before each meal to feel fuller faster to avoid overeating.

 

12. Make your home a place for fitness: I know for me when winter comes I would skip workouts more often because of the weather. Then I bought a mat, some dumbbells and started doing at home workouts on the days I didn't want to fight the weater. Eventually, I started doing the Beachbody programs and negated the need for going to the gym at all. I have workouts for cardio, strength training, yoga and pilates. All of my favorites all under my roof.

 

13. Inconvenience yourself-normally we always take the quicker way out for things. Such as taking the elevator versus the stairs. Making simple changes like taking the stairs will help to improve your health. Instead of asking someone to go get something for yourself, go get it yourself. 

 

14. Taking a vacation? Don't come back with excess flab-When you are going on vacation find activities are fun and good for your health such as hiking or biking. This can help keep off those extra pounds we tend to put on while on vacation. 

 

15. Track your progress: For some that means starting with a food journal. It can be hard to start making these changes especially if you have been living an unhealthy life for a long time. Start by taking a simple notebook and writing down what you are eating each day. Then you can start to see where your nutrition could be preventing your progress. From there start to track your activity levels, write down what you are doing and when you are doing it. Then put it all together and start to make a meal plan and workout schedule. This will make healthier choices simple and not feel like a daunting task. Being healthy isn't meant to punish you, we only have one body and we must take care of it. When you are ready to committ. Do your measurements and each week re-measure at the same time, these small changes will end up having big results and help motivate you to continue on this path!