Staying in shape is no easy task, especially with other responsibilities like work, family, errands, and extra-curricular activities. Fortunately, it’s never been easier to spring back into a fitness routine or even start a brand new one. Follow the tips below and you’ll get that beach body back in no time.
Food
Regardless of how many hours you workout at the gym, you need to maintain a healthy diet. Eat small meals of lean protein, veggies, and whole grains throughout the day. Meal prep at the beginning of the week and divide your meals into individual portions for each day, this will save time and money in the long run.
Hydration
Water is your best friend. Drink plenty of water to flush out your system, particularly if you’re changing your diet simultaneously. Water keeps your body and skin hydrated so that all of your systems work efficiently.
Sleep
Getting eight hours sleep everyday will help your body function better. With proper rest, muscles have time to grow, your brain has time to reset, and you’re able to perform efficiently. Sleep, along with exercise, positively impacts any predisposition toward depression or anxiety which affects quality of life.
Daily Tricks
Try parking further away from the grocery store or the office in order to walk a little further. Factoring in just five minutes when you enter and leave your destination can help your body and heart function more effectively.
Set an alarm on your phone to remind you to get out of your chair, stretch, and move at work. Take a couple laps around the building at lunch time. Record your steps and compete in an office tournament periodically; it’s a great way to keep your fitness game in check.
Buddy System
A gym buddy, walking partner, or sports teammate can help motivation you. You’ll both be there to support each other along your fitness journey. There’s nothing like being able to call a friend that will validate your progress and encourage you to keep going.
Consistency
Be consistent with your exercise. Plan your week and select days and times that you’re going to dedicate to workouts and put them in your phone, calendar, or planner. Color-code if necessary and coordinate with your workout buddy to make sure you’re on the same page.
Yoga and Meditation
Consider including yoga and meditation into your fitness regimen. Yoga helps strengthen and stretch different muscles of the body and connects the body and mind. Meditation doesn’t have to take long; set a phone alarm for five minutes while you concentrate on some of your favorite music, a nature scene, or your own breathing. Both of these activities help relieve stress and quiet the mind so that you feel more in sync with yourself. Health isn’t just physical; it’s mental as well. Keeping this holistic view in mind can help you to maximize progress.
Strength Training
If you choose to lift, make sure that you use proper form, consult a professional at your gym or sign up for a couple personal training sessions. Once you’ve got your form down, select the muscle groups that you’ll work each session (allowing at least two days of recovery time before working those muscles again.) Remember, muscles are deconstructed in the gym, repaired in the kitchen, and grown in bed while you sleep.
Aerobic Exercise
To get your heart pumping, try walking, running, spinning, swimming, or a piece of cardio equipment. This will stimulate blood flow all over the body and burn fat.
Mix it Up
If feel bored with your fitness routine, try something new. You might decide to train for a race, try a new class at the gym, or ask your fitness partner to come up with a new, creative workout.
