Garage Gym Planner, a site that offers popular expert-curated reviews about fitness equipment, interviewed the country’s leading health and fitness experts to get their advice to get and stay healthy and fit. Here is our eighth installment of health and fitness for fitness tips:
CHARLENE ASAY, Fitness Blogger
Mix It Up a Little
Don’t stick with the same routine every single day. You will burn yourself out just doing the same thing over and over again.
Don’t Make Excuses
My excuse all the time is I don’t have the energy to exercise. Really exercise gives you energy. Don’t let excesses like this get in the way of not having a fitness routine.
Have you ever said I just don’t have the time to exercise? Everyone has 20 -30 minutes to do something for exercise. I am a very busy mother and wife and still find time.
COLETTE PIENAAR, Fitness Blogger
Truth is that if you don’t start today, you never will. It’s easy to procrastinate and tell yourself you’ll start a new eating plan, go to the gym or work with a coach tomorrow…
To Make One Change at a Time
Sometimes getting in shape seems like a huge mountain to climb – just focus on making small changes and stick to it. For example, week one- drink more water, week two – eat breakfast and so on…
Not to Negotiate Time for You
If you had a very important appointment in your diary – you wouldn’t cancel it, especially if you knew it was crucial you attend. Have the same sense of importance to workouts.
LISA NORDQUIST, Health and Fitness Coach
Find Something You Dig!
Stop trying to motivate yourself to do exercise that you don’t want to do! Instead, start a list of 5 types of movement that interest you and try each one at least twice.
Consistency beats intensity every time. Research is confirming: to get, and especially to stay fit, you have to stop thinking big and start thinking small.
Start a Body Gratitude & Acknowledgement Journal
Try writing down 3+ things about your body that you are grateful for and repeat every day. You don’t have to struggle to take care of or show up for the people you love–it’s natural.
SHILPI AGARWAL, Family Medicine and Holistic Medicine Physician
Fitness Makes You Feel Good
Exercise has been scientifically proven to release some of the same mood boosting chemicals as drugs and antidepressants. If you need an instant mood lift, work out for 20-30 minutes.
Get Better Sleep
Exercise also improves sleep quality. We know that people who exercise get to sleep faster and stay asleep longer.
Keep Burning Calories
When you regularly exercise and are physically fit, your body continues to burn calories for several hours after the workout.
BRANDON MANCINE, Fitness Professional
Know what you want to get out of this year, commit to taking daily action to achieve it.
Effective Support System
Surround yourself with people who will support, constructively advise, and encourage you along the way.
GREG JUSTICE, AYC Fit
Focus on “Why”
First of all, it’s important to focus on the WHY…the purpose behind working out. Not just the goal, but the reason behind the goal.
Keep Motivation Burning
When you’re motivationally inspired to accomplish a goal, you’re coming from an entirely different place… a place where you don’t have a dream, but that dream has you.
Post your updates on social media for accountability. Find a friend to train with you for accountability. Create a motivational playlist of music.
LOUBEN REPKE, Personal Trainer and Registered Nurse
Change Your Eating Habits
My fitness motivation if you are looking to lose weight this year is to make a commitment to changing your bad eating habits. The best way to do so is by tracking your food and being aware of the damage that you are doing daily. A great and free app that I recommend to all my clients is My Fitness Pal. Download it and use it every day to track your food. If you do that and record accurately (daily), you will be successful!
Don’t fall off track just because you had a bad eating day or even week. Record your food and learn from that bad day or week. Also, do not stop doing what’s working because you are getting results, it’s foolish. So keep doing what works and don’t divert from it. So often I see clients record their food and lose a lot of weight then they believe they got it, they stop recording and then start putting weight on. Keep track of your food to stay aware of the damages that you are doing daily. Never stop doing what is working, stay committed to it!
Good Nutrition is 80% of The Battle
As a nurse and personal trainer, I have a lot patients and clients who tell me all the time, “I work out all the time but I’m not losing weight.” The biggest thing that will contribute to your weight loss is what you eat, not how many hours you spend at the gym. Most people overestimate how many calories they burn during exercise and underestimate how much calories they are eating. Walking a mile at a moderate pace, burns roughly 70 calories, now how many foods only have 70 calories? The biggest difference will be made in your eating – so focus on eating better. Being active is important but put an even bigger importance on good eating habits.
JOEL SNAPE, Live Hard
Forget about motivation: it never lasts for long. Focus on forming habits instead: even on days when you can’t face the gym, just go, stretch, do six kettle-bell swings and have a shower.
Prepare For the Worst
Make worst-case-scenario plans. What are you going to do if it’s impossible to get to the gym: just give up on training that day? Decide, on a back-up plan.
Greater Than 0
Focus on non-zero days. A ‘zero day’ is one where you don’t move any closer to your goal: try to eliminate them. If it’s 11pm on Thursday and everything else went wrong, just do *something*.
STAN REENTS, Health-Fitness Coach, Author, Speaker
The most important aspect in maintaining your health and attaining any fitness goal is to exercise regularly. A visual reminder can be a simple, though highly-effective way to stay on track.
Find an Exercise Partner
Peer pressure works. If you know that you have planned a 3-mile walk with your friend at 8AM on Saturday, you will be more likely to do it.
Sign-Up For a Race or a Tournament
If you sign-up for a race, or, a tennis tournament, you are more likely to stick to a regular exercise routine.
DENTON COLEMAN, Satori Institute
Body is an Extension of The Mind
Understand and utilize this fact. Changes in disposition toward and perception of the physical body will reflect themselves in the appearance and functionality of the physical body.
Your Body isn’t A Machine
Your body wants to be healthy, so it will always work with you in improving its health when you respect and appreciate it. Don’t stress it too much and listen to it.
Visualize where you want to be then clarify how health or fitness improvements will support your achievement of that dream.