10 Steps to A Healthier You!

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How much do you move each day? Ride bus or car to school? Sit in class all day? Sit at your computer at night? Are you involved with a sport at school or with your family and friends? We have all different kinds of fitness and sports advice for whatever your physical fitness level or body type is. Check out the workout videos and articles here.

10 Steps to A Healthier You!

2015…New Year, New You!

By Erica Portillo

Make a resoution this year you actually stick to. Instead of wishing to be skinny, strive to be strong and healthy! These 10 steps will help make working out fun and a part of your lifestyle. Yes, you read right, working out can actually be fun. No, seriously. It releases chemicals in your brain, called endorphins, that make you feel amazing! Not to mention, exercise releases stress and you'll look fit & fab. Ready to get in the Zone & take our health challenge?

1. Get off your butt. Sounds simple enough, but with the temptation of Twitter, your Iphone or reality tv, it can be pretty hard. Be strong and step away from the distractions. Half the battle is just getting there, right? So, as soon as you lace up those running shoes, you've won.

If you go to the gym and do the same ‘ol workout on the treadmill every time, of course it's gonna get old! Change it up! Try something fun and different that will make you forget you’re actually working out. Take a zumba or hip hop class, ride your bike, or go hiking. The options are endless. Set a goal to spend an hour getting physical 3 times per week. If you have the time and desire to do more, even better! Here are some ideas to get you moving.

  • Dance-Zumba, Ballet, Tap, Hip Hop etc.
  • Yoga
  • Pilates
  • Sports-B-Ball, Soccer, Tennis, volleyball etc
  • Hike
  • Bike
  • Run
  • Swim
  • Lift Weights
  • Cardio-Eliptical/Treadmill
  • Intervals: ex. Run for 60 seconds, walk for 90 seconds
  • Circuit Training: ex. 50 jumping jacks, 25 burpees, 25 mountain climbers, 20 crunches, 20 squats, 10 push ups, 25 bench dips (you can do this using a chair), 60 second wall sit, 60 second plank (Repeat two times)

 

Expert tip from Lisa Corsello, an ACE Certified Personal Trainer and nutrition consultant. Rate your current exercise routine on a scale of 1-10, 1 being something extremely easy and 10 the most challenging. During your next workout, try to increase that number by 1. After a week, if you're feeling good, increase it again. Being mindful of the quality of your workout will help lead to better, healthier routines with great results.

 

2. Set a goal. How many days per week do you want to workout? What time works best with your schedule? Make a plan. If Mon, Wed, Fri at 4pm works, block that time out in your calendar. Planning ahead will help you stay motivated and can increase your success rate by 300%, according to Heidi Grant Halvorson, PhD, and author of Succeed: How We Can Reach Our Goals. Wow, can’t argue with statistics like that! Setting a specific goal with a realistic deadline, such as training for a 5K race, can really help keep you on track, as well.

 

3. Get a workout buddy. It’s always more entertaining to chat with your BFF in between sets of sit ups or while on a hike. Plus, you’re less likely to bail on kickboxing class if you promised your friend you’d meet her there. Peer pressure can sometimes be a good thing! Encourage one another by sharing healthy recipes and sending motivating texts.

 

4. Get some cute workout clothes. See, this isn’t all bad..you can incorporate your love of shopping and good style. A great pair of running shoes are essential to support your feet and ankles. Some cute yoga pants and workout gear is an added bonus.

 

5. Eat whole foods. Whole foods have been processed or refined as little as possible and are free from additives or other artificial substances. So, basically eat things that you actually know what’s in them, like fruit and veggies. Junk food, such as Doritos, are a bit of a mystery. What the heck are in those?? See a list of whole foods to chose from here. http://www.whfoods.com/foodstoc.php Just like planning your workout schedule, it’s smart to plan your meals in advance, so you’re not grabbing fast food or indulging on an entire bag of chips when you’re starving. Girl Zone’s Stir It Uphas lots of healthy food options and recipes!

 

6. Think Positive. Get in the right mind set...you can do this! Create a visual reminder, such as a poster or bulletin board with some awesome fitness quotes and pics to motivate yourself. You can track your progress and remind yourself daily to keep pushing. A few favorite quotes to inspire you.

“A workout is 4% of your day. No excuses.”

"I'm not telling you it's going to be easy, I'm telling you it's going to be worth it."

"Your mind gives up before your legs do."

 

7. Break those bad habits & replace them with healthy habits.

Bad Habit: You’ve grown up eating white bread.

New Habit: Replace it with whole grain bread. It might take a awhile to get used to, but eventually you will!

 

Bad Habit: You need you’re sugar fix. Bring on the donuts and cookies!

New Habit: Satisfy your sweet tooth with some dark chocolate.

 

Bad Habit: You have to drink Pepsi at lunch everyday.

New Habit: If you’re craving something sweet, drink orange juice not from concentrate.

 

Bad Habit: You live off of McDonalds and Wendys.

New Habit: If you're craving a juicy burger and fries, go for a turkey burger and sweet potato fries, instead.

 

8. Drink lots of water. The health benefits are countless..it hydrates you, helps you to lose weight, and boosts brainpower. So, drink up!    

 

9. ZZZZZzzzz. Get your beauty rest. You need about 8 hours to recharge and feel refreshed in the morning so you can kick butt at school, work and the gym.

 

10. Get pumped! Make an awesome playlist that energizes you to punch that bag harder and push through your last lap. So, turn up Britney’s song, “Work Bi*ch” and go, girl. You got this.