- Keep Moving: Work out 4-5 days a week and on your off days still MOVE! That could be a short walk, cleaning the house or walking through the grocery store. Try to avoid being sedentary all day.
- Tackle Tightness: If I feel sore I roll around on a tennis ball or foam roller! It feels almost like a massage and helps release tightness in my body.
- Balance Your Body: Meditate! I know its hard but when you get into it, you will feel so much better. With meditating comes mental clarity which makes it easier to be happier and easier to make good choices.
- Eat Clean: It's important to watch what you put into your body and its hard when you eat out. So I try to cook for myself as much as possible! My go-tos are fruit, green juice, raw nuts, fish and beans. And I always make room for a little wine, gelato and cheese.
- Reduce sugar: I hear so many of my clients that replace candy, baked good and other sweets by loading up on fruit. However, fruit is still sugar (natural sugar) and can still make you fat if you eat too much of it. So just like any other food group, eat your recommended serving of fruit (and you should consume more vegetable than fruit).
- Resistance training: Weights won't make you bulk up, as a matter of fact they will create lean muscle if you do it correctly. In fact, if you watch your nutrition, resistance training should create smaller and leaner muscles.
- Rest is just as important as exercise: Did you know that rest is when your body heals itself and grows stronger? You will get injured or suffer from burn out if you don't make time for adequate rest. To ensure that you’re getting proper rest, make sure that you take at least one full rest day a week!
- Be accountable: Whenever I feel like I'm not taking care of myself, I start writing my meals down in a journal so I can be accountable for what I am putting in my body. After a few days of that I am back on track!
- Watch the booze: Treat yourself on the weekends but daily drinking adds up. There's no nutrition in alcohol and your feeding your body empty calories which over a period of time will only add on the pounds. So just like anything else, think moderation.
- Sleep more: I can't say this enough but sleep is imperative to every function in your body from the way you metabolize food to your mental wellbeing. Aim for 7-9 hours a night. If you're not getting enough sleep try getting to bed 15 minutes earlier each night and work from there.
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October 2016
Rachel KaneHer passion for health and wellness lead her to build a career as personal trainer, where she incorporates the art of barre, yoga and pilates with the importance of a healthy diet through her nutrition counseling. |