Congratulations to Jake Vallieres, our latest Epic Fitness client spotlight! Thank you for sharing your motivating journey.
We sometimes forget how strong our minds are over everything we do. Just remember how powerful your mind is, and when you decide to conquer an obstacle, just have the mindset to know that you WILL!
photo credit: Nate Geesaman
With obesity and diabetes rates in America at epidemic levels, you would think this would simply scare people into changing their poor eating habits. Yet, the bottom line is that Americans are drawn to the fast fix, the convenience of drive-thru’s, the quick pizza delivery, the microwave meals and the ease of processed foods.
With the craziness of our everyday lives, it is no wonder we gravitate towards the easy fix, but in the end we are depriving ourselves of a healthy body and a healthy life. So, what are some of the lies we tell ourselves that stop us from changing our poor habits:
Healthy living is about creating healthy habits and just like your old habits, they don’t happen overnight. Habits take time to become ingrained, and small progressive changes over a period of time lead to long term success. Fad diets and diets in general don’t work!
Here are a few habits that you can start doing TODAY that will improve your health:
Always eat a healthy breakfast: Breakfast literally means breaking your body’s overnight fast. Eating breakfast yields several healthy benefits, including improved concentration and increased energy. Eating a healthy breakfast also aids in weight management by helping to avert cravings and ravenous hunger before lunch. In addition, breakfast will actually raise your metabolism and helps build lean muscle.
Consistently get 7-9 hours of sleep each night: According to the Division of Sleep Medicine at Harvard Medical School, getting 7-9 hours of nightly sleep will repair your body, keep your heart healthy, reduce stress, improve memory, regulate the hormones that affect your appetite and reduce mood disorders as well as reducing your chance of getting Type 2 diabetes.
Eat a protein source at every meal- never eat a carb alone: Carbohydrates raise your blood sugar, telling your body to go into fat storage mode. Protein blunts this increase in your blood sugar keeping you in a stable fat burning mode. Have a good source of protein every time you sit down to eat. From a handful of almonds with an apple, to a grilled chicken breast with a grilled vegetable. This may seem like an easy habit to conquer, but remember to do it every time!
So what are you willing to start doing today? Making changes are never easy. Start with ONE HABIT to conquer each week and recognize that maybe you aren’t exactly where you’d like to be right now and that’s OK. Remember the first step is always the hardest, but the most important towards improving your overall health and being mindful of changing your habits!
If you want to reduce body fat, increase your lean muscle mass and burn calories more efficiently, strength training is the answer! Muscle mass naturally diminishes with age and if you don’t do anything to replace the muscle you lose, you will increase the percentage of fat in your body.
Strength training can make the single most positive improvement in your body’s performance. Strength is the base for all activities, and how your body performs these activities depends on the quality of its muscles. The primary function of the body’s 600+ muscles is to move body parts. The stronger the muscles, the more forceful the contractions and the better your body will perform, move and function! An added bonus of strength training is injury prevention. People who strength train tend to have fewer injuries and if injury does occur, someone who who has been strength training will tend to heal faster!
Performing steady state cardio exercise ONLY can be counterproductive resulting in muscle loss. The repeated impact of running, biking, swimming or rowing creates the same movement pattern leading to muscle imbalances over time that can lead to joint problems and injuries. Your cardio activity and performance will actually improve from strength training. You will run faster, bike stronger or swim harder.
A smart and effective strength training program is for everyone. There are too many physical, health and mental benefits to leave strength training out of your workout routine!
We all know how fast time flies – there aren’t enough hours in the day! Be choosy with your time. You can choose to invest your moments in things that ultimately don’t benefit you in any way, or you can be wise with your hours and invest in making your body a better, happier, healthier place to harbor your mind. It’s up to you!