Ten Tips for a Lifetime of Wellness Feeling sluggish? In a rut? Need a plan? Here are Ten Tips to get you started toward a Lifetime of Wellness. You will be surprised how quickly you can kick those bad habits and build GOOD ones! Say it, "This year I am getting healthy!"

Obviously, this list can't cover everything. The items listed will help you to stay in line with your goals. Remember! --What you do today plays a big part in the quality of your tomorrow.

You will be surprised how quickly you can kick those old habits and build new ones. Say it, "This year I am getting healthy!"

Say it, "This year I am getting healthy!"

Food Is Fuel.

Going without breakfast because you're planning a big dinner is as silly as filling up your car's empty gas tank after you finish the trip. There is no "calorie bank". You can't eat more dessert by skipping breakfast or lunch. Missing meals may slow your metabolism. Besides, staying hungry too long puts unnecessary stress on our body. Who enjoys feeling hunger?

Focus on putting quality fuel inside your body. I don't mean expensive. I'm talking about, grass fed, cage free, organic, etc. Look at photos of people in prison. They share a striking resemblance to the photos taken of the "non-grass fed" cow farms. Don't believe me, watch the documentary, Food Inc.

"You can't eat more dessert by skipping breakfast or lunch."

Eat What You Want.

Eat all you want of the things that you know to be good for you; all of the grains, vegetables, fruits, and lean proteins that you enjoy. Eat only when you are hungry, and eat only enough to be not hungry. Don't eat until you are full. Eat as often as you can. If you look back only as far as your grandparents, they ate things which would be considered "bad" now. Why were they lean? Because they worked their ____ off.

"If you look back only as far as your grandparents, they ate things which would be considered 'bad' now."

The Body Needs Hard Work.

Your body needs to work hard to function properly. The only way to be fit is to exercise on a regular basis; daily if possible. It should be difficult. Physical stress causes the body to adapt and get stronger. Think about the last time you exercised regularly; you didn't get sick as often, you had more energy, and you were probably "happier". Make all activity vigorous.

"Think about the last time you exercised regularly; [...] you were probably 'happier'."

Make Exercise Fun.

Exercise doesn't have to be structured. If it's something you enjoy doing, you'll look forward to it. My friends and I ride our bikes every Thursday to get dinner at our favorite spot 5 miles away. Even though it may only be a few miles, it's something that we enjoy together. I can't rely on it for my total exercise plan, but it is a part of the overall plan. Walk with a friend to the convenience store, grab a coffee, heck, try the donut shop that's slightly out of the way. Hate the treadmill? Run or bike to the gym. And, don't try to "make up" missed workouts. Jump right back into the next one. If you aren't looking forward to your next workout, do something else.

"Hate the treadmill? Bike to the gym."

Get Strong.

Find a way to incorporate strength exercise into your program. Weights are the easiest way to do this, but there are other ways. Try slow, controlled calesthenics at home. Think outside the box. Try a 8 rounds of Tabata using exercises such as push ups, body weight squats, and mountain climbers.

Martial arts, yoga, and tai chi all have elements of muscles working against each other (resistance). Walk the stairs whenever you can. No time? Incorporate working out into things you already do. Scrubbing the tub can be be considered resistance in a busy schedule. Scrub the heck out of that tub!

Have Realistic Expectations.

Get comfortable in your own skin. Everybody wants something they don't have; skinny people want muscles, stocky people want to be thin. Take a good, honest look at your body. If you are skinny, do endurance stuff. If you are stocky, do activities which demand strength. You will feel better, get more fit, and reach a higher level of satisfaction by letting your body do what it does best.

"If you are skinny, do endurance stuff. If you are stocky, do activities which demand strength."

Don't Do The Same Thing Forever.

Every six weeks, or so, plan a change in your routine. Not only will your mind be more challenged, your body will have to adapt more often. The body is an amazingly adaptable machine. It will get very good at what you ask it to do. It will get very efficient at what you ask it to do. It will begin to use less fuel for the same activity.

Be Patient.

If you focus on the activities, and the achievement of progressing with performance, you will be less likely to feel failure from not looking exactly as you envisioned. How do you want to look a year from now? Two years? Ten years? Think about those time frames, and a pound or two on the scale won't seem so important.

Learn To Enjoy Solitude.

Exercise is the best way that I have found to learn about myself. Sure, it's fun to be in a group occasionally, but you need to be able to discipline yourself to working your body, even if no one else wants to.

Do Now, What You Would Do Then.

Imagine that you are in exactly the shape that you ultimately want to be. You're lean, strong, fit. You're the envy of all of your friends. All of your hard work has paid off. Once you've reached your goal, what would you do each day to protect your investment? How would you eat? How would you exercise? What would you NOT do? Would you skip workouts? If you can think about what you would do to protect a great body once you had it, you know what to do to get there. Doing the things to keep that body, will make your body become what you want.

Once you've reached your goal, what would you do each day to protect your investment? How would you eat?

During your quest for longevity, try not to change too much in your life too quickly. Many people, in their annual search for health make broad resolutions that require several different lifestyle changes. Quitting smoking, starting an exercise program and dieting all in the same week can be extremely challenging.

Tackling any ONE of the above is challenging enough. If you have any of the above vices or others, you may want to try one step at a time rather than trying "cold turkey - and all at once!"

Here is a plan that will get you started on the right track.

If you would like to find out how you can get help with your training, feel free to give me a call, shoot me a text or send me an email.

Let me help you be accountable for your own health and fitness level. I will be there with you through the peaks and the valleys and push you off a plateau.

In good health,

David M. Leandro

E Q U I N O X | Personal Trainer

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