Dallas, TX – Fitness Boot Camp Tip of the week.
If I asked you what your goals in life would be, most of you would have live a healthy life. This week’s tip of the week will help share some light on what you should be doing to help you life a healthy life. Web Md had a great article, 13 ways to boost a happy, healthy life. The 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Habit for living a healthy life #1 : Eating Breakfast Every Morning.
Research has shown that people who have a morning meal tend to take in more vitamins and mineral, and less fat and cholesterol. The results is often a leaner body, lower cholesterol count, and less chance of overeating. I see this all the time with our boot Camp and 40 Day Challenge. Adding a healthy breakfast can to wonders to your body.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with non- breakfast eaters.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Habit for living a healthy life #2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week. Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids — which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
If you want to ensure your body is getting Omega 3 fatty acids daily, I recommend you adding Advocare’s OmegaPlex.
Habit for living a healthy life #3 Get Enough Sleep
“Your body has to have enough time to rest,” says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don’t get the minimum amount of shuteye needed to stay alert.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.
Habit for living a healthy life #4 Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:
One main reason why people love the Get You In Shape program is because we help build that community atmosphere. We make the workouts where the participants interact with each other and that creates an environment that is good for your physical and mental health.
Habit for living a healthy life #5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don’t do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute: Helps control weight; Maintains healthy bones, muscles, and joints; Reduces risk of developing high blood pressure and diabetes; Promotes psychological well-being; Reduces risk of death from heart disease; Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of certain cancers.
Being in the fitness industry, I have been able to hear some amazing stories about how exercise have literally changed their health. We have had helped thousands of people in our fitness boot camps, personal training, 40 Day Challenge and other services. Exercise is something in all of our programs and I feel that it is a must if people want to live long-healthy lives.
Habit for living a healthy life # 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities — along with exercise and quitting smoking — that could extend life span.
Habit for living a healthy life No. 7: Take Up a Hobby
Many of us already have hobbies. Many of us have been talking about doing something for a while and never seem to get around to it. Hobbies are something you enjoy doing and are many times relaxing. Many hobbies include activities that help your body burn calories. Hobbies like hiking, riding bikes, golf, playing outside with your kids, walking, going to the park, and other activity-type hobbies.
Habit for living a healthy life # 8: Protect Your Skin
We all know the harmful effects of the sun. I have several family members who have had surgeries to remove part of their skin. It is something I would NOT like to go through.
Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:
Habit for living a healthy life # 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:
One way to incorporate fruits and veggies into your diet is to have them as snacks. Adding fruit such as grapefruit, apples, berries and other fruit to your snacks will help you reach your 5-9 servings recommended. Adding vegetables to your snacks or as a part of your snack will also help you reach your daily goals. The research is there, eating more fruits and vegetables will help you reach your goals!
Habit for living a healthy life # 10 Drink Water and Eat Dairy
Water and milk are essential fluids for good health, but they can also help with shedding pounds. Clients ask me all the time the tips on how to reach tier goals and if they are not drinking enough water and getting enough calcium, their bodies just will not respond fast.
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
Studies have also shown calcium can help prevent high blood pressure, kidney stones, heart disease, and colon cancer. The calcium in dairy, on the other hand, is known to be important for strong bones and teeth.
In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.
Habit for living a healthy life # 11: Drink Tea
Tea has great herbs that are great for your body.
Habit for living a healthy life # 12: Take a Daily Walk
If you were able to see the Channel 8 story I helped with a few months ago, it was about the Book The Step Diet. The whole goal is to increase your step per day over a 12 week period. You start the first week just by walking 500 more steps a day. You increase your steps by 500 steps each day after each week. Many people see the long term picture and are turned off by walking 10,000 steps each day. Starting at a small number and working your way as you begin changing your habits makes a long term goals easier to achieve.
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.
And there are plenty of opportunities to move those legs:
Habit for living a healthy life # 13: Plan Ahead
Many of us think that it takes so much time to prepare you meals and snacks but planning ahead can actually help save you time, money, many calories and energy. Having a lunch that is already made will save you time going to a fast food restaurant or sitting down and waiting for your order. It will save you money because you will not be stopping by a convenience store or Starbucks to grab something or spending $10 to $20 everyday just on eating out for lunch and/or dinner. Planning ahead will help save your body many calories because fresh vegetables, fruits, healthy sandwiches, and other meals and snacks you make will more than likely have much less calories than any meal or snack out. Energy. What do I mean by this. An excuse get so much about preparing meals and snacks is that it would take too much energy to do all that. Here are some tips for being prepared.
1. Shop once a week and store up – Get fruits, vegetables, yogurt, healthy snacks, and all the basics once a week. Then you can actually plan on what snacks and meals you will have each days and most of the snacks you get will be easy and convenient.
2. Get foods that are healthy and easy to make – Healthy meals and snacks like lean lunch meat, lean turkey, chicken, salads, fruits, vegetables, almonds, yogurt, and sweat potatoes are a few things that are quick and easy to make. They are also very healthy!
3. Cook ahead – Buy 5-10 boneless chicken and grill or bake them at once. This will give you 5-10 meals where all you have to do it add vegetables, a grain, and you are good to go.
I know this was a long Tip of the week but it is always good to get what the research is stating. Doing all 13 of these tips will help you live a long and healthy life.
Because, you only have ONE LIFE – ONE BODY
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