Fitness Tips

1. Get off the couch and get moving!

If you're looking to lose weight, the best thing you can do for yourself is start exercising. Exercise helps burn calories and builds muscle mass, helping people look their best while keeping them feeling comfortable throughout the day. Try getting 5 days out of the week to exercise at least 30 minutes each time, and make sure to stretch after training as well- stretching keeps muscles loose and lengthens the workout. If you feel bored or unmotivated, try something different - walking, jogging, dancing, swimming, yoga, etc. There's really no wrong way to exercise; just find what works for you! Lessons You Can Learn from Fitness Classes

2. Drink plenty of water

Water is the number 1 recommended beverage for staying hydrated. While we may think our bodies know how much fluid they need, our bodies actually have trouble telling us when we are dehydrated. Consuming 2 liters (0.9 gallons) of water per day should keep you adequately hydrated. Avoid drinking caffeinated beverages, alcohol, and sugary drinks, which dilute the water in your system. You'll notice that if you drink enough water, your urine will become clearer (less yellow color), and your skin will appear healthier. Your hair and nails will also grow faster.

3. Eat breakfast

Breakfast is the most important meal of the day, not only for its nutritional value, but because it's the first opportunity you have to fuel your body for the day ahead. Eating a good breakfast, especially one rich in protein, can help build muscle mass and improve endurance, giving you a stronger and healthier you. Start your morning right by consuming foods high in fiber, such as whole grains, fruits, veggies, nuts, seeds, beans, yogurt, eggs, milk, and lean meats (like chicken or fish). Be sure to add some fat to your diet, too, including olive oil, avocado, almond butter, coconut oil, peanut butter, cheese, and mayonnaise. Make sure to avoid sugary cereals and pastries, and stick with a low-fat version of bread, like Ezekiel 4:9 Sprouted Grain Bread. Lessons You Can Learn from Fitness Classes

4. Workout smart

Workouts are great ways to boost stamina and fitness levels. Choose a program that matches your level of experience and physical condition, then gradually increase the intensity and duration over time. To prevent injuries, always warm up before working out, stretching before and after, and cooling down afterwards. Find a routine you enjoy, whether it's lifting weights, running, cycling, dance class, or some other activity. Also consider joining a local gym or taking classes at a fitness center near you.

5. Keep moving!

When you sit for long periods of time, your body converts stored fat into adipose tissue (the stuff that makes belly fat), leading to increased visceral fat and a higher risk of cardiovascular disease. In addition, sitting can lead to lower back pain, soreness, and tension headaches. Try standing instead! Standing burns more calories than sitting and boosts metabolism even while you sleep. Find activities you enjoy and work towards incorporating them into your daily routine, whether it's going for a walk around the block or playing catch with your kids.

6. Eat clean

Eating a balanced diet full of fresh produce and lean proteins will give your body the vitamins, minerals, antioxidants, and other compounds it needs to stay healthy. Skip foods high in saturated fats, trans fats, refined sugar, sodium, and processed ingredients. Instead, fill up on fruit, vegetables, legumes, whole grains, fish, and poultry so you can get the nutrition your body needs without sacrificing taste. Don't forget about supplements, either. A multivitamin can provide essential micronutrients, while adding omega-3 fatty acids can promote mental clarity and heart health.

7. Sleep tight

A good night's rest is necessary to maintain optimum functioning. When you don't get enough sleep, you won't perform up to par at school, work, or home. Not sleeping well? Try to go to bed earlier and wake up naturally, rather than waking up to an alarm clock. And don't miss those naps! Studies show children who take regular afternoon siestas tend to do better academically. Lessons You Can Learn from Fitness Classes