Guidelines from the Center for Disease Control call for adults to do 2 1/2 hours of moderate-intensity aerobic exercise a week. That’s a 30-minute walk five days a week. If you kick it up a notch — jogging or running, for example – it can be 15 minutes a day, five days a week. Set weekly goals, gradually adding more time and intensity. You don’t have to go to the gym to get a good workout. It’s all about moving more — however you do it. For some people, going to the gym provides structure that helps them focus and a sense of accomplishment. For others, it’s a hassle – packing the gym bag, making time to go there. A major obstacle to getting fit is lack of time. If you wait for time to open up, chances are you won’tbe able to squeeze in cardio very often. Sit down with your schedule and really carve out blocks of time. Put it in your calendar like any other appointment and stick to it. This is what has worked for me in the past and is starting to work for me (again) now:
Top 5 REALISTIC ways to lose weight:
1.) Find the workout that you will be most likely to stick to and erase all guilt you have on investing time or money into it. I know I hate running (outside, inside, I’ve made attempts at it all). I discovered trampoline resistance cardio and I’m loving this “rebounder” from Stamina Fitness – the price point is small vs. monthly gym or class memberships or the cost of an expensive, bulky treadmill. And rebounding for cardio is the latest fitness trend! It’s compact and portable and features two resistance tubes with foam padded handles for upper body strength training. An electronic fitness monitor tracks jumps per minute, workout time, total jumps, and calories burned. Home workout tapes without equipment just aren’t my thing either. This is fun and motivates me to stick to it!
2.) New workout clothes. Didn’t lose the weight you want yet!? Don’t sweat it. Treat yourself to new workout clothes to get motivated like Onzie for unique patterned tops/pants and unique and warming “paws” from Sita Couture – (a winter fitness must have)!
Bracelets from Pura Vida are inspirational and wearable during even the most intense workout:
I found my favorite sneakers at Mizuno they make the most comfortable shoes and…it’s unlikely anyone else will have the same pair as you:
3.) Stock up on healthy snacks and drinks. I love adding chia seeds to water (and drink it between meals) to stay full and hydrated. I also like to make this Chia Seed Breakfast Pudding. My favorite brand is Salba Chia Seeds. Check out my recipe for Mango Chia Seed Pudding – I could eat this daily and sometimes do! Salba is a functional food that can be enjoyed daily to help manage blood sugar levels, help reduce the risks of diseases such as heart disease, and to help reduce appetite and increase satiety. A 12g serving of Salba provides:
*8x more Omega-3’s than salmon
*25% more dietary fiber than flax
*30% more antioxidants than blueberries
*15x more magnesium than broccoli
*7x more antioxidants than oranges
*6x more calcium than milk
*3x more iron than spinach
My latest discovery is True Nopal cactus water. The nopal cactus is known to have many health benefits and helps reduce inflammation associated with muscle fatigue and exercise. True Nopal Cactus Water is the ultimate good for you water: all natural, taste great, hydrates, is good for you—cactus water with health benefits and doesn’t contain fat, no cholesterol, no added sugar, non-GMO, no sodium; plus it is gluten free and vegan!
4.) Music! It’s free and super motivating. Use Spotify, Pandora, the radio, Youtube – whatever you have access to! Feeling sluggish and unmotivated (especially in lousy weather)? 10 minutes of your favorite music can completely transform your mood. Try listening 10 minutes BEFORE getting motivated to work out and here’s a SUPER energizing playlist if you need a suggestion:
5.) Keep a food journal like this cute one from FitBook –
I started by writing down everything bad I ate each day for one week. Start from scratch. Then I went back before I shopped, crossed out what I ate and wrote down a healthy alternative instead (ex: chips and popcorn at 3PM baked chickpea snacks and carrot sticks with hummus). It sounds basic, but if you notice trends like this you can replace them and improve upon it for next time. Keep it simple and try not to get overwhelmed by the information out there. We are overloaded with IG accounts selling us protein and detox teas, articles left/right on the best super foods, the worst super foods, the best recipes, the best exercises. I’m exhausted just typing it! Keep it consistent, keep it simple. There are no miracle products that will make the weight disappear. There are plenty of fun products that can get you motivated to start. Use the products that speak to you/get you motivated and then begin. The biggest battle is trying to enjoy it/don’t see it as a chore and make it part of your daily gift to yourself to stay healthy. Good Luck!