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10 Back to Basics Fitness Tips
By Garrett J. Braunreiter, GHF's Success
Coach
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Do you ever feel like you can never get ahead of the health
and fitness game? You and I both know there is so much information
out there -- heck, even the news reports can't make up their
minds....
Margarine is better than butter. No, butter is better than
margarine. Coffee is bad for you. Wait, coffee can help
you. Wine can help prevent heart disease. No, wine can promote
breast cancer. WHICH IS IT?!
So the next time you pick up a newspaper, magazine, book,
or whatever and you get thrown into health information overload,
refer to this back-to-basics list. These tips, if followed
consistently, will add years to your life, keep you fit,
strong, and energized, plus offer a boost in confidence.
1. Move it or lose it (the no-brainer). 30
minutes of exercise daily. I'm not talking about a walk
in the park, although you can do that on the side. I mean
at least 30 minutes (up to 60) of pushing your body beyond
what it's used to doing. I can just imagine some of you
frowning, thinking that you must put yourself through some
torturous workouts. Not at all.
Slash your odds for a number of killer diseases and rev
up your metabolism with aerobic conditioning and strength
training and slow down (or reverse, to an extent) the aging
process.
2. Stop putting up with stuff that's holding you
back from being healthy, fit, and energized. Why
waste your happiness, health, time, and energy when you
don't need to in the first place?
Putting up with things is good for no one. Make a list
of ten things you're tolerating at home. TAKE ACTION NOW
to eliminate these items. Be sure to eliminate the SOURCE
of the toleration. Do this same exercise for your workplace.
Understand that you're "juiced" by tolerating
things. Be willing and committed to being toleration-free.
STOP COMPLAINING and get to work on this.
3. Fruits and veggies. Get five to seven
servings of fruits and veggies a day. Not only do they reduce
your risk of getting some forms of cancer, they are heart
healthy, and give you more nutrition-bang for your buck.
Plus with the added fiber, you feel fuller even when you're
eating less. So fruits and veggies are waistline-friendly.
4. Simplify your life, immediately. Our
lives are too jam-packed with projects, goals, ideas, coulds,
shoulds, have-to's, commitments, concerns, obligations.
Phew! Ask yourself:
- Why is my life so busy? Why have I chosen to do so much?
- What am I building with my current lifestyle? Is there
a future to it? Is that future costing me my present?
- What am I missing out on about myself because of my
current lifestyle?
Start by cutting out 3 projects, tasks, responsibilities,
shoulds, coulds, wants, goals, etc. that are not necessary.
Eliminate, delegate, or make a system for 12 tasks that
are sucking your energy stores dry. When you think of something
you "have to do," stop and ask yourself why you
have to do it. You probably don't. 5. Take a multi-vitamin. Your insurance
policy to get the nutrition your body craves. Anti-oxidants.
Calcium. Folic acid. The whole gamut of vitamins and minerals
to build stronger bones, maximize your metabolism, boost
energy, feed muscles, etc.
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6. Create and use 10 Daily Habits. There
is a daily routine which will keep you focused, clear, motivated,
and moving forward - your 10 Daily Habits. These are the
things you do each day which make your life better.
Choose habits that you WANT to do. There is no place for
shoulds or coulds in your 10 daily habits. Instead select
or design daily habits which you look forward to and give
you pleasure.
Choose habits that GIVE YOU ENERGY. Most of the 10 daily
habits that actually work for people are the ones that add
to the person's well-being or energy flow. It might mean
that you do something like have 6 veggies a day, no TV after
dinner, 20 minutes of vigorous exercise, make 5 sales.
Modify your 10 daily habits as needed. It takes some fine-tuning
to have the 10 habits that work best for you. If you find
yourself not doing one or two of your habits, change or
replace them with ones which come naturally.
7. Get your Zzzzz's. Depriving yourself
of sleep (okay, I'm guilty of this, too) not only makes
you grumpy and less productive but may also age you prematurely
and promote serious illnesses like diabetes and hypertension.
Shoot for a steady 7-8 hours each night.
8. Come from a better place - improve your attitude. Stop trying to change your behavior. Instead, start
shifting on the inside.
Saying things like, "I will stop eating sugar,"
"No eating after 7 PM," "I will only eat
foods that nourish me," or "I am going to work
out daily, starting Monday," the focus is on what you
want/need to change.
Contrast that with, "I am someone who takes care of
my body," "I am someone who associates with healthy
people," "My day orients around my well-being
and exercise," "I have better things to do than
eat junk food," "I need my energy to accomplish
my goals."
See the difference? The second set of statements focuses
on WHO YOU ARE and what you want in your life, not just
the change you want to make. This shift is more than just
paying lip service to the first set of statements. It calls
for action to show your commitment. When you shift who you
are, things naturally look different, and the results are
obvious.
9. Feed your body well, and feed it often.
If you want plenty of energy in addition to boosting your
metabolism, 2 or 3 meals a day just won't do it. Spread
your meals throughout the day (4-6), balance them with protein,
fruits and veggies, and a little bit of good fats such as
walnuts or almonds, or oils like olive or safflower, and
your body will be a well-oiled, leaner, energized, peak-performing
machine.
10. Drink your water! Drink at least eight
glasses of water a day - even a slight dehydration can make
you feel lethargic. Maximize your liver's fat-metabolizing
ability by drinking more water so that it's not working
overtime to detoxify your body. Control your weight and
appetite. Ladies: you may even lower your risk of colon
cancer!
* BONUS FEEL-GOOD TIP *
11. Raise your standards. How many of
you would like to feel very, very good about yourself, and
others, too? Be irresistibly attractive to high quality
people? Have "high-as-a-kite" self-esteem and
self-worth?
Find a role model whose qualities and behavior you admire.
Don't try to reinvent the wheel; what standards could you
raise so you can be more like them, and still fit you?
Stop gossiping, good or bad, about anyone. Remember, no
coulds or shoulds. These standards must be YOU; you must
be ready for them.
Remember, too, that these standards are a choice. Put people
and relationships ahead of results. And always have a reserve
of time, money, love, and well-being.
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