It is crucial to stay fit and have optimum shape in today’s world, this is essential both mentally and physically. This will go a long way in helping you cope with all the duties of the day and keep you from imploding.
However, due to some of the jobs we do, engaging in fitness activities cab be hard. The good news is, staying healthy can be easy to achieve. Here are some of the tips that will help you work around you clock and help you achieve maximum mental and physical fitness:
Get Moving: Exercise
When it comes to getting physically fit, exercise is considered the most important factor. For example, cardiovascular exercises will bolster your lungs and heart, stretching will help reduce muscle cramps and the risk of injury by increasing body and joint flexibility, and strength training helps develop some of your body muscles.
By exercising you will also be improving the blood circulation and help regular and quick expulsion of waste form your body. You need to therefore, create time for thorough bodily exercise if you want to make fitness more than a goal.
Build on your success
Success always creates success. Winning motivates you to do just about anything. Even the smallest wins, whether its finishing part of your task or compliments from a colleague and compel you want to be do more.
You can achieve this by having to-do lists. They will allow you to place the important tasks first. For example, you can exercise earlier on the day, or affirmation to do something later on in the day. Whatever it is, make sure you are motivated enough to achieve it.
Eat Wisely
In as much as exercise is advertised as a necessary means to lose weight, 80% of your progress will be determined by your food and diet intake. Whether you are looking to lose weight, prepare for a sporting event, or for cardiovascular development, your objective should revolve around the food you consume.
If you want to be fit, then you should consume proteins, fresh carbohydrates, and body-friendly fats. These foods will give you the energy you need and also provide you with the results you are looking for.
Most fitness instructors will advise you to eat three meals and about two snacks. This helps keep your metabolism burning at a good and constant rate. The snacks should also compliment your feeding regimen. Make sure the fats don’t contain a lot of fat because this will disrupt your diet.
When cooking or planning meals, you need to pay more attention to the labels on the foo packs and cans for the percentages and content of carbohydrates, fats, and proteins embedded on them. The carbohydrate should be about 45% and they should be starch and organic free.
The proteins should be 30% and they need to be low-fat versions of fish and meat, oy beans, and organic milk. The fats should range at about 25% and they should be seeds and nuts, oily fish and avocados.
Hydrate
If you want to stay in optimum health, you need to make sure you are constantly hydrated. Like Earth, the content of the brain is 70% water content. A normal adult should consume 2 litres of water daily and there is a reason for that.
You need to make sure that you are always hydrated if you want to lose weight and stay fit as well. You can also east foods such as cucumbers because of their water content.
Kick start the day
You need to always have a plan for tomorrow before going to bed. When you sleep with a plan in place, you will be able to get up early and do all the most important things in the morning. Whenever you build a momentum when starting your day, you will notice that the same will be carried forward to later. A morning routine will allow you to stay motivated.
Find a partner
You need to find a partner who will be your source of motivation when you feel lazy. Find a friend you can take to the gym, or to any important factor of your life. Having a partner will keep you motivated and you will not quit.
Find your next step
If you are sleep deprived or having a hard time to sleep, you would do whatever it takes to get yourself out of that rut. You would start eating wisely, switching off your electronics hours before sleeping, or even replacing your old mattress with the Tuft and needle mattress. You would do anything and its should be the same if you want to stay fit and healthy.
The same would be the case if you are having a hard time focusing on a work project, the solution would be to focus on the next step. If the work is too much you will feel compelled to procrastinate, you need to chunk it into manageable sets.
Deconstruct all your fears
You obviously don’t have a fear of getting things done otherwise you wouldn’t have a job to start with. However, if you have phobia, anxieties, or hidden fears can stop you from getting stuff done in time.
To make yourself confident, you need to isolate the unknown for you to be able to handle the worst case scenarios in your life.
Develop a mantra
You need to find a few statements that will help focus your mind and in return, motivate you. Whether they are pulled off from a tacky motivational song or whether it’s a few words, they will be crucial in telling you what to do.
One of the best personal mantras is “Do it Now” or “Yes, you can do this”. Suh mantras will want you to get started in your job.
Go for five
Yes! Just five minutes. Start walking for five minutes, working out for five minutes, or whatever it is you anticipate to do for five minutes. Five minutes may seem like a little push but it is all the motivation you need to get going.
I started with 10 minutes walking and then added time on as each level became easier to complete.
For me having a partner to walk with and to exercise first thing in the morning before I have any distractions really works. I do need to do better with eating healthier though.
This is how I restarted to exercise. I started with 5 minutes at a time. It made it easier to think I reached a goal.