“It is difficult to change overnight, but if you are PERSISTENT and make one step at the time you will see results!”
Most people think about working out as a chore, including myself as I had this in my head for a very long time, but we don’t truly understand how transformative it is for our body and our mental health until we do baby steps and persistency is the key for success.
Let me explain….
We all know we should work out, but most people don’t want to. Why?
Because we are pressed for time, we are tired, we are frustrated or confused about how to achieve results. So, we just gave up because we don’t realize how essential it is to not only do aerobic exercise, keeping our hearts strong, but build the muscle that makes everything work.
You don’t have to be an athlete to be fit and to gain vitality to your body.
As I’ve said on the beginning of this article, we can stay fit and be strong with just 15 minute of exercise a day.
Now I’m going to share with you my personal experience, and how I changed my habits.
STEP 1. MINDSET
We are what we think, if it is to be, it’s up to me!
So now all you must do is to think how you want your life to be and how you want to show up in the world! Think about how your body will look three months from now? What about six months? How about a year from now? Just think about it, reflect, and act. It is not easy, at the beginning maybe you have doughs because your mind is used to enjoy staying in a comfortable state.
What is a comfortable state of mind?
A comfortable state of mind is when you do all things in the same way every single day, and that means you just programmed your mind to do whatever you think of, so for example if you think of eating junk food and watching Netflix you just programmed your mind and guess what’s happening? You’re eating junk food and watching Netflix J. So, keep in mind whatever you think of becomes your reality and reality creates habits. I will talk more about the mindset in my features blog posts if you want to find out more just check the Lifestyle and Wellbeing section.
STEP 2. NUTRITION – CONTROL YOUR ENVIRONMENT
For most of us, environment means our home.
So, take some time today and do a quick search through your kitchen cupboards and have a look at the different foods you have.
Now you need to get rid of fast, easy, snacky foods – you know, crisps, soft drinks, ice cream, biscuits, sweets… all the foods we just munch on mindlessly.
Not having junk food in the house, is much easier to stay on truck, trust me I’ve been there too.
Plan and prepare your workouts and get your food ready.
Set your own agenda and find ways to stick to it.
You can succeed at this by planning and preparing in advanced.
Plan your workouts and put them into your calendar/diary and treat them like an appointment.
Planning and prepare your meals. To plan out and to prepare your meals in advance is so much better and super easy, because you aren’t trying to figure out what’s for dinner on a Wednesday night when you are stressed and tired from a long day at work. Believe me those nights become takeaway nights, and sorry to say but takeaway nights aren’t going to get you the results you are looking for. If meals are already prepared and only require you to take them out from the fridge or freezer and hit them up. Easy, no?
STEP 3. EXERCISE AT LEAST 15 MIN A DAY
THE POWER OF EXERCISE
Do you know that 15 minutes a day of exercising can improve the quality of your life: lose weight, feel stronger, release stress, and boost your confidence?
According to a study made in the Lancet “Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort Study”, shown that 15 minute a day can slash the risk of death by 14 percent and boost life expectancy by three years on average?
Another statistic shows that physical activity can help to:
Reduce the risk of cancer by 40%
Cut the risk of a stroke by 45%
Slash the risk of diabetes by 50%
Protects you from osteoporosis, known as a “Silent Killer” since you don’t know you have it until the bone is broken, especially for women over 50.
Just think about all this benefits that15 minutes of exercising can give to us, now you can schedule 15 minute a day morning or evening, depending on your time. To be honest I do prefer to do my exercises in the morning straight after my coffee, and that is because in the morning the body is well rested, and I have more power to exercise on an empty stomach.
Whatever you choose to do, jogging, going to gym, yoga, fitness, aerobic, aquafit or just dancing don’t forget to schedule your “habits” in advanced and on the same time train your brain for success.
STEP 4. HYDRATION
Are you one of those people who really does not like drinking water?
Oh, let me tell you what water can do to your body.
Scientifically speaking, as I own a licence in Biology, I can talk hours about this subject and how beneficial water can be for the whole body.
Now let’s examine the human body. As probably you know already our body is made up to 60% water. According to H.H Mitchell, Journal of Biological Chemistry 158, the brain, and heart are composed of 73% water, lungs are about to 83% water, skin contain 64% water, muscle and kidney are made from 79% water, and the bones 31% water.
How much water you need to drink?
Normally is up to 10 -11 glasses if you are a woman, and a man can have around 12-15 glasses, keep in mind that your age is important, your physical activity, and don’t forget the water from food can be 20%-30% water intake.
What’s happening in the body if you not drinking enough water?
It could slow down your metabolism
You might experience headache
You might damage your skin
You might have weaker workouts
You might gain weight
It might increase the risk of stroke
You might feel low energy in the body
If you hate drinking plain water you can add some flavours to your water, below you have some great ideas and trust me the water taste delicious.
Throw some mint leaves in your water, add a squeeze of lemon juice or lime juice
Try water at different temperature with or without ice
Try sparkling water
Add a fresh fruit to your water, raspberry and lime, pineapple and mint, lemon and cucumber, blackberry and sage, cherry, and lime.
I could go on and on with examples and combinations, but I encourage you to find one that works easily for you and stick with it.