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Hi friend 🙂
In this newsletter, I'm going to share 27 simple ways you can get in shape and improve your health this year.
Learning these tips will help you lose weight, build strength, boost energy, improve mental wellbeing, and feel better overall.
You'll be equipped with actionable advice to get the healthy, fit body you want.
Tips and actions I use myself every single day.
Unfortunately, most people fail to get in shape because they try to do too much too fast.
They follow overly complicated or restrictive plans that are not sustainable 🤦♂️
The key is starting small with easy, manageable steps.
The good news is, in this newsletter I'll explain how you can take a gradual, relaxed approach to nutrition and exercise.
With consistency over intensity, you'll be able to overcome the common pitfalls.
I'll provide you with realistic tips you can implement right away to get healthy results that last.
- Regular exercise acts as an antidepressant for the brain. Aim to exercise 3-4 times per week to improve mental and physical health.
- Cardio exercises burns calories, while strength training builds metabolism-boosting muscle. Incorporate both types of exercise into your routine.
- Yoga builds balance, strength, and flexibility while lowering stress. Adding just a few sessions per week can significantly boost physical and mental wellbeing.
- Keep it simple. As a beginner, choose a simple workout plan and routines and stick with it until you feel ready to try something new.
- Engage in outdoor activities like hiking, cycling, or even just a daily walk. Fresh air and nature have a positive impact on your mental health.
- It's possible to get effective workouts with minimal or no equipment. Use what you have access to.
- If you struggle to get your workouts done, do them first thing in the morning before your brain talk you out of it.
- During work or long periods of sitting, take short active breaks to stretch or walk around. This keeps your metabolism active and prevents stiffness.
- Consistent stretching is crucial for maintaining joint health and a good range of motion. Make it a non-negotiable part of your routine.
- The nutritional quality of the foods you eat impacts both physical appearance and overall wellbeing. Focus on high-quality, minimally processed foods as much as possible.
- Slow down your eating pace to give your brain time to receive the "fullness" signals from your stomach. This prevents overeating.
- Meal planning can help you make healthier food choices and avoid the temptation of unhealthy snacks or fast food.
- Gradual weight loss through eating well 85% of the time is sustainable long-term. Allow yourself moderate treats.
- Eating too much sugar causes fat storage and weight gain. Cutting back on sugary foods will be challenging at first due to cravings, but you'll feel much healthier in the long run.
- Fill up on unlimited non-starchy vegetables and greens. It's incredibly difficult to overeat, so they're ideal for feeling satiated.
- Choose whole grains over refined ones. They’re packed with nutrients and fiber, which aid in digestion and keep you full longer.
- Eggs are incredibly nutritious, eat them frequently.
- Good gut health is crucial for overall wellbeing. Include probiotic-rich foods like yogurt, kefir, or sauerkraut in your diet.
- Aim to drink at least 8 glasses of water a day. Staying hydrated aids digestion, improves skin health, and boosts energy levels.
- Alcohol is toxic to the body. It's best to avoid drinking it whenever possible to support overall health and wellness goals.
- Limit consumption of liquid calories from beverages like soda, sugary coffees, etc. It’s very easy to drink excessive calories.
- Beverages like black coffee and sparkling water can suppress appetite between meals.
- Brushing your teeth after dinner signals your brain that eating is complete for the day. This simple habit can prevent late-night binges.
- Inadequate sleep spikes hunger hormones. Prioritize high-quality sleep.
- Regular meditation practice is key to lowering anxiety, negative feelings and improves sleep. It can make a noticeable difference with just a few minutes a day.
- Keep a journal or use a fitness app to track your workouts, diet, and how you feel. This can help you stay motivated and notice patterns.
- Whether it's a fitness class, online group, or local club, being part of a community can provide support and accountability.
the journey to better health and fitness is all about taking small, manageable steps.
Keep things simple and focus on being consistent rather than pushing for intensity right out of the gate.
It's important to remember that being fit and healthy is a long-term game, not a quick sprint.
Each day you stick to your goals, you're investing in a healthier, stronger future self.
Your dedication today lays the foundation for your well-being tomorrow.
So, embrace the process, celebrate your progress, and keep moving forward.
You've got this! 💪
Have a wonderful weekend ✨