This past Tuesday I hosted a LIVE chat on Instagram and had so many viewers that participated, that I thought it was important to include these steps in a post. Learn about five easy and simple to apply steps to catapult your fitness success this year. These are simple steps that you can start today. You can easily implement these today and feel better tomorrow.
So you are starting a new fitness program this year? Tired of the old one? Or tired that you don’t have a workout routine? Well, I am glad you are here. I have plenty of workouts on my website that you can follow along at home or the gym. Maybe you need to fine tune your eating, who doesn’t? I think after the holidays it really does feel good to eat more dark green leafy vegetables, decrease the sugar intake, remove the processed foods, and focus more on nature-made foods.
Let’s get into those five steps now.
This is such a great way start to the day! I love it really and have been doing it for a while now. Begin with a tall glass of water, room temperature is better. Use about 12-18 ounces of water and 1/2 lemon squeezed into it. This will act as a “mini” detoxifier as it ensures that some of the toxins in your body are cleaned out. It is a “natural” drink combination, therefore following the guidelines of increasing your natural foods and decreasing processed foods. There are no calories in this, so you can really replace any other fruit juices or high calorie drinks that you drink through out the day with this beverage. Lastly, it helps cleanse the colon by removing lingering waste.
This type of training can be done with cardio or with resistance. Intervals are used for time and your body is moving at a higher intensity for a duration, followed by a recovery period. These can be repeated for several rounds or just a few. The reason you want to include these short burst is to increase your calorie burn, increase your heart rate, and decrease your recovery time back to normal. For example if you are walking outside a way to add intervals would be to increase your speed for 1-2 minutes, then slow it down to a regular pace for 2-4 minutes. It is good to keep the heart rate slightly elevated, so as you get stronger it will take less time to bring your heart rate down. You can do this on a cardio machine at the gym 1 minute higher intensity, 4 minutes recovery – try 4-5 rounds of this and you will increase your calorie burn significantly. Check out some more interval workouts here.
I know I know it may not be your thing, or you may love it, the point is to incorporate the strengthening and deep breathing of yoga. It is something I have grown to love. It is a time I can work on centering myself by just being present in the move and focus on my breathing. Why is this important? Well, deep breathing increases your lung capacity. Even though you may be holding a challenging pose you are focusing on the breathing connecting with the body. Start by trying a few different types of classes until you find the one that connects with you. You can even find many online videos to follow along. There is definitely a yoga style out there for you. Here are a few more insights about yoga.
Research has shown that just drinking one cup of green tea a day can help you lose up to six pounds in one month without changing other variables. If you replace your afternoon caffeine burst with green tea, you will still get a boost of energy plus all these other benefits. (Of course decaf green tea works well too.) Green tea is full of Catechins which are antioxidants that fight and possibly prevent cell damage. It has been shown to improve blood flow and lower cholesterol. It is good for the heart, and when it is good for the heart it is usually good for the brain. A Swiss study shows that people drinking green tea had greater activity in the working-memory area of their brain. As a mom of two busy boys, I need all the brain power I can find, so green tea is my choice!
We all know we need to do it, but somehow this is the part of the workout that gets forgotten the most. After the workout do you typically dash right into the next thing, or leave a class a few minutes early skipping the stretch so you can have extra time for something else? If you add in just five minutes a day, this will make a big difference on your muscles, tendons, ligaments, and you are doing a great job of preventing injuries later on. I know this is one of the elements that has saved my body from worse lagging injuries from gymnastics days, IFBB Pro Fitness days, and professional dance days. You can check out my Youtube Channel or Instagram page for short stretches that you can start with.
Even five minutes of stretching can improve your flexibility.
These are all steps that will set you up for success this year. And they are pretty easy to incorporate right? Something you can do today that will help you feel better for tomorrow. Let me know how these steps feel for you. I can answer any questions you may have by leaving a comment below.
I would be HONORED if you would consider doing any/all just ’cause you’re so darn fabulously sweet 🙂