Many of you might already be doing some or all of these things (or more), and this is certainly not a comprehensive list, but if you follow these guidelines you'll have a good start on a healthier, more functional and fit lifetime.
#1....STOP drinking soda and cut out added sugar in your diet. Not only does soda have no nutritional value, it has serious and severe negative affects on your health. And more specifically, cut out all fructose unless it comes in its natural wrapper (this means only whole fruit, no fruit juice and certainly no HFCS).
#2....Go for a walk every day for at least 20 minutes, but preferably for 30-45 minutes (treadmill or elliptical will do or you can go on a bike ride inside or out). And walk like you mean it....like you have some place to be and you're late. If it's easy, your body has no reason to change. This isn't a stroll, this is a power walk! Remember, "no challenge, no change".
#3....Start cooking. This doesn't mean heating pre-made meals or using mixes, canned and frozen foods, this means cook from scratch with REAL, unprocessed (or minimally processed) food as much as possible. And just forget about fast food....there's nothing there that's good for you....NOTHING!!
#4....Get outside and experience the healing and rejuvenating affects of nature (aka biophilia). Spend some time in the open air and in the most natural setting that's practical for you for as much time as you can every day. This can be combined with #2....wow, 2 birds with 1 stone....how easy is that!
#5....Relax. Find time to relax during the day. At least 10 minutes would be good, but more is better. This could be a relaxing style of yoga, some time in a quiet room reflecting on your thoughts, stretching, practicing deep breathing and relaxation techniques, or it could be combined with #4 and you could go on a relaxing walk in the woods or hang out in your hammock.
For more health & fitness tips, visit www.topfitonline.com
TOPFIT Daily Activities --- Chest Workout
I took another break from the trails today and spent some time in my gym doing a workout of BB bench presses, DB flye/press supersets, ring dips and pushups.
~Feelin' Alive!~
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
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About Your Trainer
- TOPFIT
- Medford, OR, United States
- Hi! I'm Patrick Frey, your in-home, online and on-the-trail Personal Trainer, Fitness Educator, and Strength & Conditioning Specialist. With over 35 years of fitness experience, and certifications from the National Strength and Conditioning Association, the International Sports Sciences Association, and the American Council on Exercise, I have the knowledge and experience you need to reach your health and fitness goals. My interests over the years have included running, bicycling, cross-country skiing, hiking, backpacking, bodybuilding, powerlifting, olympic lifting, volleyball, and general health, fitness and nutrition. I've trained hundreds of people of all ages and abilities from elite athletes to sedentary couch potatoes, in everything from well equipped gyms to un-equipped homes, online, in the park and on the trails. To me, there's nothing more exciting than helping people improve their health, look better, feel better, or improve their sports performance.
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