Getting Fit and Healthy

 
 

Getting fit and healthy doesn’t need to be hard or complicated, all you need to do make the choice to start.

Seems simple right? Well in all honesty it is, when making the choice to change your lifestyle you have already done the hardest part in taking that scary first step. We get so weighed down and anxious about changing our habits that they can sometimes seem like a massive task like making a mountain out of a molehill, the simplest thing we can do is to break it down into manageable bite sized chunks like changing 1- 2 habits per week, here are some simple steps to get you started.

Week 1 - swapping soft drink for water, if you find this difficult then allowing yourself to have 1 small can of sugar free soft drink a day then one every second day and so on.

Week 2 - Swapping cappuccinos to long blacks and swapping sugar for sweeteners, almond milk or other nut milks are also a good alternative to have.

Week 3 - Move more, almost every phone or smart watch these days have step trackers in them so setting yourself a goal to hit each day is achievable. A good guide on how much you should aim for is to track your normal steps for a few days then aiming to increase this by 1000 steps every week or so. 10,000 steps are a good goal to set your minimum to.

Week 4 - Getting more sleep!! This seems like an unachievable goal for some as we are so busy and some days it feels there are not enough hours in the day but heading to bed instead of watching endless amounts of mindless tv (or that whole season of your new favourite show on Netflix in one sitting) can do wonders for our mind, body and it can also help us lose weight.

Week 5 - Eating the correct portion sizes, most of us have no idea on how much we should be eating, and I can guarantee 90% of us are eating twice as much then we need. To work out the correct portion sizes there are a few simple tricks or rules if you like and so many great websites you can check out to find the right amount:

https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

Another great way is using your hand,

Protein - Is roughly the size of your palm
Carbs - Are around the size of a cupped hand
Fats - 1 thumb is a good size for fats
Vegetables - the size of your fist

If you want to get the correct amount of macronutrients (protein, fats and carbs) that your body needs its best to seek the advice from your nutrition coach.

Week 6 - Try to reduce stress, cortisol is a stress hormone released by the adrenal gland and when this gets to high it can cause weight gain, lower your energy levels, disrupt your sleep and may even cause high blood pressure. Exercise is a great way to lower cortisol levels even just getting out for a stroll is known to help relieve stress.

 
 

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