Exercise and Wellbeing tips taken from a Fitness Instructor course
Fitness is a journey, not a destination. You do not need to become a brand new person to adopt it into your lifestyle. Find things that you actively enjoy, do something physical every day and make good food choices and you will be further than you were yesterday! Anything worth keeping is going to take time, so take responsibility, take the initiative and take charge of your health! Here are some pointers to put you on the right track.
Getting motivated is all about finding something you enjoy. You are more likely to continue with behaviour if you enjoy the process. Whether it be a walk outside, inside a gym or a boot camp it’s important you find something active that you could do every day.
It’s also important to look at your environment. When learning a language the best way to learn is by going to the country and being immersed in the culture. It will be much faster to adopt the language than reading a book. Motivation works the same way. Immerse yourself in environments that positively reinforce healthy behaviours and support you along the way.
Sorting out a routine
Routine and behaviours are much more long lasting than motivation. Motivation may last a day, week or month but eventually there will be a time it will lapse. It’s important that you have a checklist of rituals you perform each and every day that are conducive to your health. If you wake up each morning at 6 am and go for a 30-minute walk, it will eventually become behaviour, to the point where you may feel uneasy if you don’t complete it for the day. Regardless of how hard something may initially be, stick with it and try to make it a consistent part of your day.
Finding the right form exercise for you
Everybody is different. That’s why you see so many different forms of exercise and gyms popping up. People will be motivated in different ways. Therefore, it’s important for you to find something you enjoy. Most gyms or classes will have a free “no obligation” trial session so grab a friend and find which one works best for you!
Making time for yourself- relaxation/ meditation
As important as exercise is, finding time to relax is just as important. We live in a very fast-paced society. When we stress, we release a hormone called Cortisol. Cortisol can break down muscle, prevent weight loss and inhibit the immune system. Finding time in your day to relax is vital as it can offset the release of Cortisol and can potentially make reaching your fitness goals a much faster process.
Good eating habits
Everyone has 24 hours in the day. What makes us individual are the behaviours that make up that time. I see people all the time working really hard in the gym, failing to understand that their workout of 1 hour is only 4% of their day. To make your workouts worth it, make some healthy choices throughout your day, it will make it so much easier.
As adults, we need to take responsibility for what we eat. You cannot lie about a good diet. Your body will always reflect the choices you make. You cannot out train a bad diet.
I recommend people get at least 6 – 8 hours of sleep a night. Anything more, then you need to sleep faster. Most successful people including President Obama have 6 hours of sleep a night. It’s got more to do with the quality of the sleep than the quantity.
Some tips to improve the quality of sleep:
- Make the room dark, closing all blinds/curtains.
- Try to avoid looking at TV/ mobile phones before going to sleep.
- Understand that tomorrow’s problems can be dealt with then.
- Put some lemon in water to sip on after dinner (reduces upset stomach)
- No coffee / caffeine after 3 pm.
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