Goals can be made and then outcomes can be good or bad.
You may not reach your goal, and then find yourself settling on the outcome.
I approve of the word: Achievement
Achievement, according to the Merriam-Webster dictionary, is to accomplish; a result, gained by effort. No matter how small the steps are or how large the project to reach your achievement (not goal) will become, small changes can add up to a huge impact on our health. To help you take the first step(s) toward improving your health, I have outlined my top 5 steps for improving your health...today.
1) Take the Stairs !
Taking the stairs is (literally) one of the best places to start. They can add up to have a big impact on weight-reduction, cardio health, and energy.
Taking the stairs is (literally) one of the best places to start. They can add up to have a big impact on weight-reduction, cardio health, and energy.
Did you know that climbing just two flights of stairs a day can lead to 5 pounds of weight loss per year! That's 17,500 calories ! (1 pound of fat equals 3500 calories)
2) Don’t Skip Meals, Especially Breakfast
Ok...So I am beating a dead horse because I blogged on this last week.. but it matters !!
Skipping meals, especially breakfast, will cause you to forfeit an opportunity to kick start your metabolism and may lead you to consuming more calories on the days you skip meals. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.
Ok...So I am beating a dead horse because I blogged on this last week.. but it matters !!
Skipping meals, especially breakfast, will cause you to forfeit an opportunity to kick start your metabolism and may lead you to consuming more calories on the days you skip meals. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.
3) Stay Hydrated
4) Breathe!- A few of the benefits of staying hydrated include:
- Improved weight loss efforts (organs function optimal when given proper hydration)
- Increased Mental and Physical Energy
- Illness Prevention
Many of us forget that oxygen is the most important chemical in our body. Proper breathing can make the heart stronger, improve weight loss efforts, boost energy levels and stamina, and increase blood-flow and circulation.
5) Skip Dessert…Unless It’s Fruit…or Dark Chocolate
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats; fats that should be avoided. Alternatives can be a bowl of fruit or a piece of dark chocolate. Dark chocolate contains phenols. What are phenols? Phenols have been found to help lower blood pressure, while the flavanols in dark chocolate help keep LDL cholesterol from becoming oxidized, leading to the clogging up of the coronary artery walls.
6) Nap
Do you feel like you are not getting enough sleep? National studies show that Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, and in turn, many links to how individual health can be the culprit of sleep deprivation, such as sleep apnea.
Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain.
Remember, no matter how busy you are, sleep is not a luxury, it is a priority. If you can only do it on the weekends, that is better than none. Give it a try when you are able to do so.
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats; fats that should be avoided. Alternatives can be a bowl of fruit or a piece of dark chocolate. Dark chocolate contains phenols. What are phenols? Phenols have been found to help lower blood pressure, while the flavanols in dark chocolate help keep LDL cholesterol from becoming oxidized, leading to the clogging up of the coronary artery walls.
6) Nap
Do you feel like you are not getting enough sleep? National studies show that Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, and in turn, many links to how individual health can be the culprit of sleep deprivation, such as sleep apnea.
Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain.
Remember, no matter how busy you are, sleep is not a luxury, it is a priority. If you can only do it on the weekends, that is better than none. Give it a try when you are able to do so.
In Health,
Zeke Samples - IFA, - IDEA Personal Trainer
Fitness and Wellness Author
Surrealbody@gmail.com
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