In our fast paced society we are always looking for a ‘quick-fix’. It’s all about getting things and getting them NOW. Unfortunately with weight loss there isn’t a ‘quick-fix’. This is going to be unpopular with a lot of folks. The way I tell people to approach living a fit life is – ‘Slow and steady wins the race!’ I mean Rome wasn’t built in a day. It’s not like you gained all this weight or learned all these bad habits over night. It’s years or even a lifetime of unhealthy choices. So let’s get our minds right now and realize that it’s going to take time, you have to retrain yourself and ditch some of those bad habits if you want long term results. I am here to help you set yourself up for success.
So how do we get success? By trusting the vision (healthy & fit life) and trusting the process (hard work & new habits). So whose with me? Okay, now that I have your attention or completely dashed your hopes keep reading. I promise – it gets better!
These tips I have used in my own fitness journey and have offered to some of my challengers when they need help or aren’t sure where to begin. Follow these steps and I promise you will see change.
- Eat properly – If you have purchased a BeachBody program it comes with a nutrition guide. They have done all the work for you. Follow the nutrition guide as closely as possible and make sure you are eating enough foods. Your body will need the fuel to get through it. If you don’t have a nutrition guide see my post here on clean eating.
- Staying properly hydrated – Your muscles need adequate hydration to stay elastic and it will keep you from getting injured as well as replenish lost water during those crazy sweat sessions. Did you know that even a mild dehydration can slow your metabolism by as much as 30%? So drink up people!
- Post workout nutrition and hydration – I recommend drinking coconut water right after workout (I am not a fan of Gatorade and other sugary electrolyte drinks) and take your fish oil. The coconut water is going to replenish lost electrolytes and will help with muscle recovery. The fish oil is going to bolster your immune system and save valuable resources your body will be using to repair those broken down muscles. Also, eat some lean protein/drink a protein shake within 45 minutes of working out. This is called ‘Optimize your 45’. When you workout, your body and it’s cells are completely open for optimal nutrition. After 45 minutes it closes down by 75%. This is the best time to fuel your body.
- Epsom salt baths – This will help with muscle soreness. This is something I do everyday I workout and even on rest days. Make sure to load up on Epsom salt. You will want to use 1-2 cups per bath. Muscle soreness is very typical in the beginning and anytime you change up your workout. Sometimes soreness can keep people from being active the next day, so try this in order to minimize muscle soreness. Also, remember pain is weakness leaving the body!
- NEVER skip the ‘cool-down’ stretch – Stretching your muscles when they are warm, after at least 15-20 minutes of exercise, is the best time to stretch. This will help keep you from injuring yourself and it will ease soreness.
- Finally…STOP listening to that negative voice inside your head – It’s hard work, yes! But you CAN do it. Your legs aren’t going to give out, your head is trying to give up. Keep pushing and keep digging!
I hope these steps can help you get more out of your workouts and fitness journey. These are things that I have learned first hand and implemented into action. Now go and get busy!