Week 10 (Mar 18-24): Keep It Going!
"What you get by achieving your goals is not as important as what you become by achieving your goals." Zig Ziglar
Continue practicing nutrition and exercise tips and learn ways to stick with it!
Top Nutrition Tips
- Eat on a regular basis throughout the day - it leads to improved mood, better memory and more energy. Eating frequent, small meals of healthy foods helps keep your blood sugar levels even. Try to eat a small meal or snack every three to four hours to give you sustained energy.
- Go for a healthy eating pattern that includes plenty of vegetables, whole grains, fruits, nuts, legumes and fish - all of which are important sources of nutrients linked to preventing chronic disease.
- Get More Omega-3 fatty acids- found in fish like salmon, mackerel, tuna and sardines, flaxseed and walnuts. It may help fight depression and chronic disease. Shoot for two to three servings of fish per week. Keep in mind that you destroy the benefits if you batter and fry the fish.
- Be Smart when eating out - make healthy choices and watch your portions.
- Eat more dark, leafy greens! Leafy vegetables are some of the most nutrient dense foods out there. They are low in fat, high in fiber, and rich in many nutrients and phytochemicals.
- Eat a variety of whole foods- this will help ensure that you are getting a variety of nutrients. Try a new fruit or vegetable each week - buy at least four different colored fruits and vegetables and a new whole grain.
- Quantity matters for our weight, but quality matters for our health. Choose foods that are nutrient dense, meaning they have lots of nutrients compared to their calorie content.
- Honor and respect your sleep needs.
Top Exercise Tips
- Schedule a LIVE FOR LIFE fitness consult and meet with a specialist. Call (919)681-0505 and schedule today!
- In addition to doing the aerobic activities you enjoy, add strength training a few days a week. Muscle gain helps increase your metabolism, which in turn helps burn calories in daily activities and helps manage weight. As we age, our muscle mass naturally declines about 15 percent per decade after age 40.
- You are always one workout away from a good mood, even if you can fit in 10 minutes throughout your day. Exercise has been shown to fight the effects of chronic depression and anxiety and can help improve mood and the ability to focus and relax in both adults and children.
- If you are an after-work exerciser, be sure to workout at least three hours before you turn in for the night. This allows your body temperature to go back down and drop even lower than if you had not exercised.
- Variety is good. Cross training provides your body with a more balanced exercise routine and is a strategy used to eliminate boredom, decrease chances of an overuse injury, correct muscle imbalances, and can help the body to recover faster.
- Always stretch a warm muscle. Stretching before our muscles are warm increases our risk for injury. Our muscles are warm after cardiovascular activity but we can also passively warm up our muscles with heating pads or after a warm shower or bath.
Sticking With Your Plan
Sticking with your plan requires commitment. What does commitment look like for you? Identify the small, consistent actions you need to take to reach your goal.
Keep in mind the following to ensure success:
- Where do you want to be? Reflect often on how your life will be better when you reach your goal.
- Have a support system. You may have an exercise buddy and already have support. If you don't, be sure to ask someone to check in with you regularly on your progress. Or post your goal on social media and update others on your progress.
- Do what you enjoy? It may take some experimenting but find activities you enjoy.
- When you hit obstacles scale back your goals until you get through the challenges. Take whatever small steps you can to keep moving. Have surgery and can't exercise for a few months? Focus on limited stretching and strength training. Be curious and creative to get around obstacles.
- Celebrate your success and your commitment. Even if you aren't seeing all the changes you'd like, remember creating change rarely happens in a straight line. Let the small milestones pull you forward.