2Inspire Health & Fitness Magazine #16 - January 2021

Total Fitness Lifestyle Shift

How Often Should You Start to Work Out If You’re Not Usually Active?

2Inspirenutrition.com January 2021 FREE

15 Habits of Highly Fit People

5 Benefits of Group Fitness Classes

INSIDE THIS MONTH’S ISSUE

Total Fitness Lifestyle Shift - pg. 3 How Often Should You Start to Work Out If You’re Not Usually Active?

- pg. 14 15 Habits of Highly Fit People - pg. 17 5 Benefits of Group Fitness Classes pg.22

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Total Fitness Lifestyle Shift

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Building Long Term Habits To Serve The Mind And Body

Introduction: Why Your Lifestyle Matters

and fitter. And others notice as well.

Your lifestyle can positively (or negatively) impact your level of fitness and health.

When you sleep properly, learn how to manage stress and cut back on the unhealthy habits that make up your current lifestyle, you begin to feel better ... healthier, stronger

You experience healthy energy levels all day.

Your confident manner and newly fit body draw complements which further reinforce that what you are doing is working in a marvelously positive way. Reaping all the rewards offered by a fit

and health-filled lifestyle also means motivating yourself and developing a healthy mindset.

You need to add exercise and movement into your daily schedule. It also makes sense to drink a lot of water, develop healthy eating habits, and understand the proper influence of socializing

with other positive individuals like yourself.

This report can help you do all of these things, with the ultimate reward a healthy, happy and fit new you that is in charge of every aspect of your life.

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many of us are deficient, yet it is the foundation for everything else we do to improve our health.

limiting your alcoholic intake to 1 or 2 drinks per day makes sense for a lot of reasons.

Adults should get between 7 and 8 hours of restful sleep every night.

But most people in today’s fast paced, fast food, There are 8 pillars to this plugged-in society do not new healthy lifestyle, sleep properly. These 7 but remember that you simple sleep-improving don’t need to change steps will put you on everything at once. Simply a quick path to better read through, and start fitness, more energy and a adopting lifestyle shifts healthier lifestyle. Putting gradually, until they them into play just one a become habits. day means one short week to the benefits of proper Ready to get started? sleep.

2 - Drink Lots of Water, but Not Much at Night

Pillar 1: Sleep (and 7 Ways to Make Sure You Get Enough of It)

3 – Develop a Regular Sleep Schedule

1 - Limit Your Intake of Sleep-Affecting Chemicals

Water flushes your system of dangerous toxins and other chemical poisons.

But you need to limit its “heading to the bathroom” effect at night. Beginning a couple of hours before you are scheduled to nod off, limit (or even eliminate) your water and liquid intake. You will experience fewer “gotta go” sleep disruptions.

For 4 to 6 hours before Your body and mind Small, smart lifestyle bedtime, avoid caffeine changes can add up to big and nicotine found in health benefits. You know, coffee, chocolate, tea, Rome wasn’t built in a day, sodas, cigarettes and some a journey of a thousand medicines. You will just get miles begins with one jacked up, find it hard to step, and all that. Another rest, sleep restlessly, and great thing about small then be tired when you changes is that they are have to awaken. easy to make. If you make just one small change You might think alcohol a day, you can enjoy an can help you sleep. But entirely new and amazing only a couple of hours life and incredible health after drinking, alcohol at the end of one short actually stimulates you. year ... 365 transformative This means you may fall changes later. asleep, and then sleep poorly. There are other Rest is one area where dangers of drinking, and

combine to make a perfectly programmable, goal-seeking creation.

After you tell your mind what your body is going to do on a set schedule, in a very short time, your brain takes over and creates an automatic, unconscious habit.

Better quality sleep, more day time energy and a better level of fitness are delivered with a regular sleep schedule. And it only takes 3 to 4 weeks of sticking very closely to a specific waking and sleeping routine for your restful sleep to be automatically delivered on a nightly basis.

4 – Enjoy a Nap Earlier in the Day If Need Be Napping is a healthy way to promote a properly operating metabolism and natural energy throughout the day. Just make sure you do not take a nap after 5 PM, or your sleep could suffer. You may find it hard to fall asleep when you nap later in the day, and accordingly, difficult to wake up at the appointed time.

5 – Shine the Light

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Sunlight taught primitive humans when they should

be sleeping, and when they should be active.

Then humans learned how to create their own light. Artificial light is certainly a powerful and wonderful invention. But it can negatively affect your natural, healthy sleep cycle.

patterns, and ongoing energy throughout the day. Just do not exercise late in the evening, or your elevated energy level could negatively affect the quality of your sleep.

7 – Give It Time

You did not fall into poor So use it properly. As soon sleep habits overnight. It as you wake up, illuminate will take time to change your surroundings. And your bad habits into good when you are ready to go ones. So do not criticize to sleep, limit the number yourself if making these of lights, including changes takes a little electronic displays, in your while. All good things sleep environment. come to those who wait, and take proper action.

6 – Exercise Early in the Keep working at these 7 Day simple steps for improving the quality of your sleep, Exercise produces cortisol. and your overall health will This hormone keeps you benefit. alert and responsive, and is part of our hardwired Would you like another “fight or flight” response way to improve your system which also causes fitness and natural energy stress. Exercise actually level? Learning to control supports good sleep stress can make a huge

impact.

Pillar 2: Learning to Manage Stress

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anxiety. (Remember to be honest here. It is tough sometimes to admit that we make our own stress appear out of our conscious actions.)

in God or a higher power to benefit from this thoughtful poem. Just understand that there are things you can change, Stress can be ... stressful. things you cannot, and And so can modern life. then strive to learn which There are those health Stress can also often come are which. professionals that believe from unhealthy habits, that stress can be the poor dietary choices and Separate Caring from most dangerous poison in a lack of physical activity.

Worrying your life. That is because See the later chapters in stressful situations can this book for details on Are you always worrying? cause a lack of control, how to manage those Are you one of those an increased risk of areas. people who says that contracting lung diseases, you just “care too heart problems and Learning Not to Worry much”? Worrying is not cancers, and even death productive. It creates high if prolonged stress is a Knowing what you do and levels of cortisol, a stress frequent visitor to your life. do not have control over, hormone. Identifying and acting accordingly, a problem is always a Fortunately, you can can instantly remove a positive measure. But regain control over lot of stress from your worrying over it if you the impact of stress on life. Stress is an energy cannot take any action to your health. Keep the 5 snapper, and can even alleviate it means you are following thoughts in cause multiple health manufacturing your own mind when stress rears its problems. stress. ugly head, and an energyfilled, fit and healthy life So when you remember Clinical psychologist Chad can be yours. and recite the Serenity LeJeune wrote the book Prayer, you give yourself “The Worry Trap: How to Recognizing the Causes of a better chance of Free Yourself from Worry & Stress in Your Life experiencing high levels of Anxiety Using Acceptance fitness and daily energy. & Commitment Therapy”.

Instead of instantly He explains that worrying becoming defensive, “God, grant me the is simply a futile effort take some time to decide serenity to control the future, where the stress came To accept the things I something no one can from. In many instances, cannot change, do. Caring is admirable, you will find that your The courage to change worrying is futile. Stop stress continually arises the things I can, worrying. from a common factor And the wisdom to know or influence. You can the difference.”

Practice Smart Time then take the proper Management action to relieve your You do not have to believe

Sometimes stress is a byproduct of an incredibly hectic and busy schedule.

When you manage your time efficiently, you practice control over your life. Stress is usually marked by a lack of control.

Fit people are more likely Getting more sleep, to live longer, suffer fewer quitting unhealthy habits, diseases, have fuller lives changing your mindset, and are usually more exercising and eating right successful than their out will do wonders for your of shape peers. So it just mental health… so keep makes sense to kick bad reading! health habits to the curb.

Pillar 3: Eliminating One way to minimize the Purchase a day planner, or Unhealthy Habits negative effects of “bad” some time management habits in your life is to software, and turn your At worst, your bad habits eliminate some unhealthy busy, time-limited lifestyle might be killing you. At lifestyle behaviors. If you into a well-managed least, they are causing smoke, stress can be daily action plan. If you you stress. As you know caused by the impact are part of a busy family, from our previous your smoking has on your get everyone involved in discussion, stress can relationships, and your creating a family plan that cause a physiological health. everyone can benefit from. process inside you that leads to a long list of Turning to sugar and Understand That Mistakes health problems. Stress processed foods for a Are Okay saps your energy, and quick energy boost can has an amazing ability to make sleep difficult, You are human. That compound itself. Once causing you to be tired means you will make you find yourself in a during the day, performing mistakes. Lots of them. stressful situation, you your work poorly. That When you are young, seem to be more prone to can definitely create a when you are middleother causes of stress. physically unfit situation in aged and when you your life. are old. Get used to it.

Mistakes are okay, and a normal part of human growth. The key is in not repeating the same mistakes, and learning from your failures.

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The good news is that the other changes you are making in your life as part of the Total Fitness Lifestyle Shift will also have a positive impact on your stress levels.

But there is good news.

When you slowly regain control over your health by eliminating bad habits and behaviors, you suffer better levels of fitness and enjoy natural, “all day long” energy.

One bad habit that infrequently is identified as such is fostering unhealthy relationships. You do not have to totally eliminate contact with friends and family members that are drama queens, constantly causing stress in your life.

But you can minimize the time you spend with these people.

If you suffer from the effects of poor nutrition in your diet, this is a bad habit you should change immediately – but gradually (make too many changes, too soon, and you might find it hard).

Yes, we know. Sugary foods, fried, fatty and processed food products taste incredible. But they are extremely unhealthy.

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and fruit filled dish. This can slowly curb your addiction to sugar, salt and the other unhealthy chemicals found in most all processed foods. See the later chapter for more information on making healthy dietary changes.

Speaking of intentionally addicting you to unhealthy chemicals, alcohol and tobacco manufacturers are guilty of this as well. No one needs to tell you how dangerous, and possibly deadly, prolonged abuse of alcohol, cigarettes and cigars can be. By causing a laundry list of health problems, they can be extremely stressful to you, even negatively affecting your family, friends and career.

Food manufacturers add addictive chemicals intentionally, so you will become hooked on their offerings. Start slow, Caffeine is not inherently replacing one unhealthy processed meal a day with bad for you. A cup of coffee in the morning or a a plant-based, vegetable

glass of tea during the day is fine. Those beverages have actually been shown to deliver health benefits.

But when you overdo coffee or tea, you can become jittery. Your work and personal relationships can suffer. You can even make emotional and physical mistakes because you are jacked up on caffeine. More than 1or 2 cups a day of coffee or tea is too much (1 cup is 8 ounces, not your 55 gallon drum-sized coffee mug).

Overworking can be a bad habit as well.

Dedication to your job is commendable, and is even an important survival tactic in many cases.

When you make enough money from your job, you can take proper care of yourself and your family.

But if you spend too much time at work, your diet and sleep can suffer, with stress

and poor health often along for the ride.

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research has shown that when you exceed 4 or 5 hours of exercise weekly, When you are honest with you actually begin to do yourself, you can identify more harm than good. the bad habits that are causing you to be unfit, So aim for 2 to 4 hours tired, low on energy and of walking, jogging, bike unhealthy. Take it slow, riding, hiking, swimming, and work on curing practicing yoga, Pilates or yourself of one bad habit bodyweight training each at a time. The poor health and every week. that accompanies your negative behaviors will begin to disappear, with How to Find Time to your fitness and energy Exercise levels improving as a positive byproduct.

What is that you say?

You do not have enough Pillar 4: Learning to Fit time to fit regular physical Physical Activity Into activity into your weekly Your Life routine? Guess what?

If you want to look and Put very simply, you feel healthy, live a long absolutely must exercise life with minimal health if you are going to be problems, and enjoy the healthy. A fit, happy, many rewards that optimal healthy lifestyle benefits health offers, working out, from consistent exercising and staying movement and moderate active is a “must-have” to intense physical activity. component. So you will This does not mean you have to find the time. have to start weightlifting, running and playing Making a place in your sports for hours every day. weekly schedule for physical exertion really The American Heart is not as hard as it may Association, and other appear at first glance. Sit respected fitness and down and write out your health institutions around entire week’s worth of the world, recommend 1.5 activities. Fitting in just 30 to 2.5 hours of moderately minutes of exercise 4 or 5 intense physical activity days a week shouldn’t be every week as a part of that hard. a healthy lifestyle. Other

Just remember to alternate muscle groups from one day to the next.

Never work the same muscles on back-to-back days. Make sure you drink lots of water, and get plenty of sleep. Then the rest is up to you, finding “holes” in your schedule to work out, exercise or just stay physically active.

Remember, a couple of 15-minute sessions of exercise equals the rewards of a single 30 minute session. If you have a long lunch break, 10 to 30 minutes of it can be devoted to physical activity. Or you can simply wake up 30 minutes earlier 3 or 4 days a week to get your daily routine started in a healthy manner.

Adopting a healthy lifestyle is all about choice.

When you prioritize exercising, working out and staying physically active as something that is important to you, you make a voluntary choice to be healthy. If you convince yourself that there is no possible way you can squeeze a couple of hours out of the 168 that you are allotted each week to enjoy a healthier, fitter, fuller lifestyle, that is the reality that you choose.

your health in a positive direction. So there is a question begging to be answered…

Why Aren’t You Eating Right?

The answer is quite simple – it is very easy to eat “bad” foods as opposed to healthy ones. In many cases, processed, fatty and sugar-filled foods are more readily available than vegetables, fruits and whole foods. Everywhere you turn fast foods are staring you in the face, But that also means they are inexpensive, easy choosing the health to lay your hands on and problems, low self-esteem, sink your teeth into, they anxiety and stress that taste great and are socially accompany an inactive acceptable. lifestyle. Make physical activity a high priority That is why it might be in your life. Added with tough for you to change the other fit and healthy your unhealthy eating lifestyle recommendations in this report, finding time to stay physically active in your busy life can pay huge, positive dividends.

Pillar 5: Slowly Changing Poor Eating Habits

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You know that a diet rich in fruits and vegetables is extremely healthy.

Processed foods are not good for you, and a predominantly plantbased diet can quickly turn

habits. The answer to successfully maintaining a diet high in nutrition and low in dangerous and even deadly chemicals and additives can be found in a simple joke: Question - “How do you eat an elephant? “ Answer - “One bite at a time.”

You can accomplish big things with small, consistent efforts. If you wanted to, you truly could eat an elephant (or any other huge amount of food) by simply taking one small bite at a time. That is the mindset that you will need to establish to turn your fitness around by enjoying smart eating habits.

Begin by replacing one unhealthy meal with a healthy one 4 or 5 times a week. In a couple of weeks, replace one “bad” meal each day. After a month, replace fatty, sugary food snacks with plant-based alternatives.

After a couple of months, you should be able to enjoy 2 or 3 healthy meals and a few snacks each and every day.

direction when you begin eating right.

know how water impacts your health.

Pillar 6: Drinking More Water

How Does Drinking More Water Affect Your Fitness and Health?

You are not drinking enough water. How much water do you drink every day? Are you drinking the right amount of water each day? You have no doubt run across these statements and questions regarding your level of What constitutes a healthy physical fitness. It seems meal? A nutritious meal it is common knowledge contains roughly 20% to that most human beings 30% healthy fats, 20% to do not drink enough 30% protein and 40% to water on a daily basis to 60% carbohydrates. maintain a healthy level of fitness.

Focus on complex carbohydrates such as So if everyone knows we brown rice and whole should drink more water, grain bread, rather than why aren’t we? For you to simple, unhealthy carbs successfully drink the right like white rice and bread. amount of water each and every day, you need to Lean proteins like chicken and fish are healthier than red meat, and healthy fats include coconut, canola and olive oil, and the fats found in fish, nuts, eggs and avocados.

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Just remember, you will be more successful in adopting a healthy diet if you take small, consistent steps. Start off slow, build on your progress, and your health and fitness will take a healthy turn in the right

Human beings are at least 60% water. So maintaining the appropriate level of H2O in your body is extremely important.

When you understand the correlation of water consumption and a healthy body, you will find it easier to drink your way to a healthy lifestyle.

Simply sipping water is no magic bullet to proper health. But the benefits of drinking the proper amount of water each day are many. When you drink an 8 ounce glass of water 8 times a day (about a half gallon, or 2 liters), you enjoy the following health benefits: • A properly regulated metabolism • You burn calories more effectively • You make your muscles strong and healthy • Proper hydration promotes healthy, strong, young looking skin

• You consistently flush toxins and other poisons out of your body • Your digestive system is regulated, as is your natural body weight

basis? Eat more fruits and vegetables. They naturally contain high levels of water, and offer other high nutrition benefits as well.

with most frequently. The same can be said for your fitness level. “Birds of a feather” and all that.

When you look at it Pillar 7: Socializing with logically, it makes sense.

Others and Spending If you are socializing with Your Time on Activities people who enjoy drinking • You run a lower risk of That Fulfill You excessive amounts of developing cancer alcohol, smoking and • It is easier to lose Depending on the exercising little, it is going weight dictionary you consult, you to be tough for you to will encounter different enjoy a healthy lifestyle.

• You suffer less joint definitions of the word On the other hand, if most aches and pains “lifestyle”. Basically, lifestyle of your free time is spent is defined as the way in with active people who • You have fewer which a person or group practice good nutrition, headaches lives. Your particular way it will be easier for you to If the thought of drinking of living is mirrored in who enjoy a healthy way of life. you spend time with, and 64 ounces of water each what type of activities you Human beings are day does not excite you, participate in. naturally social. So you are remember the above Take a look at the people going to get the urge to health benefits that a you voluntarily socialize “herd” from time to time. properly hydrated body with. There is an old saying Ensure that your social delivers. Would you like that your income level is activities are centered to know a healthy trick around healthy habits. that practically guarantees roughly the average of the income levels of the 5 you get enough water people you hang around Spend your time with into your body on daily people who have achieved the fitness level you desire. Find a “healthy lifestyle” mentor to help guide your efforts. Take time to join charitable or otherwise spiritually uplifting and fulfilling groups that reward you with good feelings.

These are all simple steps that can help guarantee you are successful in creating and maintaining

your new healthy and happy lifestyle, full of fitness and physical as well as mental rewards.

Pillar 8: Changing Towards a Healthy Mindset / Motivating Yourself

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reestablish) a healthy mindset.

First, set realistic actions and goals for leading a healthy lifestyle. If you eat nothing but fast, fatty and processed foods right now, do not expect to start eating Your mindset is comprised nothing but vegetables of what you think to be and fruits overnight. A true, and what you think healthy mindset is easier to be false. So when you to maintain if the actions realize that exercise, a you expect of yourself are healthy diet, drinking reasonable and attainable. lots of water and getting proper rest is beneficial to Secondly, acknowledge you in so many ways, you that slipping is normal. start to act accordingly.

It is almost impossible to always keep mentally You incorporate exercise focused on any one thing. into your life on a weekly In 1957, advertising vice basis. You drink lots of president of General Foods water and get plenty Edwin Ebel revealed that a of rest. You begin to typical person is exposed eliminate bad habits that to 1,518 advertisements you have developed. each day. That was roughly All these are small steps 50 years ago. Imagine which create your entire what that number is today. mindset about physical It is easy, and natural, to fitness and health. lose focus. Acknowledge that.

So, exactly how do you change your mindset Third, motivate yourself towards a healthy way daily. You probably have of thinking? How do you a very hectic lifestyle, keep yourself motivated like most people. But when you do not feel setting aside 2 or 3 like practicing a healthy minutes each morning lifestyle? The answer is to remind yourself how simple - put systems in your ultimately healthy place that automatically lifestyle can pay huge “get your mind right” when benefits. Picture the “new you need to develop (or you” that proper nutrition

and exercise can deliver.

Imagine the mental, emotional, physical and monetary rewards that your new strong, healthy, energy-filled body and mind can deliver. Visualize your new body, and how happy, successful and content you will be when you adopt a healthy lifestyle, and you may find the achievement of those dreams easier than you ever thought possible.

Finally, track your efforts and reward important milestones. If developing a healthy lifestyle is all about sacrifice, no one would ever succeed in achieving it. Reward yourself in some way when you make significant progress in becoming fit and healthy.

This can be as simple as a mental “pat on the back”, or a treat of some “guilty pleasure” food.

Developing and maintaining a healthy mindset can be tough.

That is why you should motivate yourself frequently, reward your hard efforts, and set challenging but reasonable expectations.

Refer back to this 4-step process as needed. It isn’t going to be easy, but it is possible. Good luck!

How Often Should You Start to Work Out If You’re Not Usually Active?

If you haven’t been active for a while, then it’s important to consider the question of how often you should start to work out at first. After all, doing too much too soon can lead to injury – not to mention demotivation if you find it too much!

Following are 4 important areas to consider.

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1) Overall exercise frequency

If just starting out, keep your weight training days to two per week. And This refers to the number never make your two of times total that you days back-to-back. Your will work out in a week. body needs at least one It includes weight, cardio day in between weight and muscle groups training sessions to rest. exercised. When planning As time goes on, if you your workout frequency, feel you need more keep one rule-of-thumb weight training time, in mind: take one day off bump up your workouts from training each week to three or four times per to give your body time to week max. recover and repair itself.

If not, you’ll significantly 3) Cardio training increase your risk for an injury; one that could The purpose of cardio sideline you for weeks training is to burn calories if not months. For most and to increase your people new to exercising, breathing and heart rate. three times a week or By being able to take in every other day is a good more oxygen and get it to place to start. Once you the cells more efficiently, are more experienced, your body can create you can increase your energy faster. training time to five days per week and eventually 4) Muscle group six. frequency 2) Weight training

Different exercises work different muscle groups.

The theory behind weight When first starting out, training is that it builds you’ll want to work each muscle. The more muscle muscle group once a you have, the more week. For example, your calories you burn - even workout for one week at rest. And we are not could be: talking about building the same amount of • Monday: Chest and muscle as you see in triceps bodybuilders; just toning • Tuesday: Back and what you have with a biceps small increase in size.

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• Wednesday: off • Thursday: Shoulders and abs • Friday: Legs • Saturday: off • Sunday: off The next week your schedule could look like this: • Monday: Chest, shoulders and triceps • Tuesday: off • Wednesday: Legs and abs • Thursday: off • Friday: Back and biceps • Saturday: off • Sunday: off On week three you would go back to the week one schedule. Then keep rotating through the two schedules alternating each week.

Keep in mind that the muscle groups worked could be either from cardio or weight training.

For example running or walking would work your legs, while swimming would also benefit your shoulders. Do a variety of both weight training and cardio to work each major muscle group evenly.

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15 Habits of Highly Fit People Did you know that you can successfully cheat your way to being fit and in shape, enjoying excellent heart health? It’s true. Rather than reinvent the wheel, just do what the highly fit people around you are doing, the ones that look amazing all the time. You have never had a better opportunity at gathering information than you do now. Any question you have, any information you seek regarding fitness and health, is usually just a few mouse clicks away.

But all of that research takes time. So instead of doing all that surfing, and killing all your valuable time, why don’t you just let us do the work for you? That is exactly what we have done. In this short report you will find the top 15 habits of incredibly fit people, broken down into 3 categories – exercise, nutrition, lifestyle/ mindset. Let’s get cracking!

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Top 5 Eating Habits of Highly Fit Individuals They Are Always Eating Don’t you just hate it?! You know what we are talking about, those incredibly fit individuals who seem to always be eating. Guess what? That is the key to nutritional perfection, and kicking your metabolism into overdrive. When you function rule when fueling eat, your metabolism your own body? Everyone increases to handle the loves the incredible caloric intake. sensation of tasting their So when you spread your favorite food. And when you are fitter than most daily calorie count over everyone else, the reward 5 or 6 main meals and is, you can enjoy more of snacks, your fat burning your favorite foods, even if furnace is shredding fat they are not that good for and calories all day long.

Make sure grains, veggies you. and fruits are the main focus here. Unlike sweet, fatty and fast foods, your body can never “overeat” fruits and vegetables, and they boost heart health and overall fitness.

They Eat for Fuel More Than They Eat for Fun Food is fuel. You probably don’t ask your car, truck or SUV which brand or type of gasoline tastes the greatest. So why do you employee the flavor over 18

But most of the time, really fit people eat for fuel rather than fun. What foods should you target?

Avocados, walnuts, salmon (wild caught), oatmeal and berries reduce your risk of contracting heart disease, and also form a great basis for a healthy body.

responsible for much of the obesity and overweight epidemic on our planet. They are also cardio-stoppers, promoting a long and scary list of heart diseases and ailments. Accordingly, those individuals that look and feel exceptionally fit eat very little to none of those dangerous and even deadly “food” items.

Cut back a little at a time, and you will see, and feel, exceptional benefits.

Breakfast Is a Must

If you want to be fit, breakfast is an absolute requirement. And not just any breakfast. Protein Very Little Sugar, Salt and in the morning tends to make you eat less White Flour throughout the day. When you combine this fitness Processed and refined habit with the first on sugar, salt and white your list, eating frequently, flour are single-handedly

you begin to regulate a healthy metabolism and gastrointestinal process.

This means that the exercise habits you will start using, which we will mention in a minute, give you a greater chance of achieving your fitness goals. Oatmeal, eggs, whole grain bread and a little heart-healthy fat like extra virgin olive oil make great morning starters.

You Always See Them Drinking Water H2O, the stuff of life. Your body, as well as planet Earth, is comprised of roughly 65% water. No real difficult math here to master. You need water ... lots of it. Your muscles need the oxygen it delivers after your workout. Your body needs it to keep your skin, hair and bones healthy. It helps promote a healthy circulatory system.

Top 5 Exercise Habits of Really Fit People

Researching and writing out a smart fitness plan They Research First is absolutely essential if you are going to become Just about every single physical fitness website or one of those head-turning folks that gets the “I wish blog talks about exercise I was that man/woman” and equipment. But the comments. But knowledge really fit individuals do a lot of research before they is not powerful unless you act upon it. Put your plan hit the gym or the yoga mat. They make absolutely into motion, and stick to it. sure they have all the Remember, each day of information available following a new routine regarding fitness and health before they take the becomes easier than the day before. Exercise works first step in putting that with nutrition to make a knowledge to practice. healthy heart, which in Then they employ the next exercise habit, which turn pumps oxygen to your muscles and body is... parts to allow you to exercise. What a healthy They Always Make a cycle.

Plan…

You have heard it before.

When you fail to plan, you plan to fail. Your brain loves standard operating procedures, to-do lists and organization. When you have a smart fitness plan, write it down, record it in It allows your heart text and audio on your to beat healthy. This smartphone, tablet and simple and cheap or free computer, you are much fitness requirement is so necessary that humans will more likely to reach lofty die in 3 or 4 days without physical fitness goals. Now it, while you can last more you just have to do the than 30 days without food. following...

Start chugging.

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… and Stick to the Plan!

The Turtle Will Always Beat the Hare This really sort of just builds upon the previous fitness habit. Slow and steady wins the race, and all that. You did not get out of shape overnight.

You will not get back in shape overnight, and certainly not reach any type of top 1% fitness level quickly. Follow your plan, keep consistent, and when you practice this

next habit, you WILL see positive and impressive change.

They Record Everything Men and women that are fit from head to toe, effortlessly drawing the attention, admiration and jealousy of their peers, friends and family for how good they look, are excessively tracking their every effort. They keep pictures of their past, present and hopefully future selves (pictures of people that look and feel the way they want to).

They record repetitions and sets, steps and miles walked, biked or ran, calories burned and inches lost, heart rate and time spent on cardio, and study that data. They

then consistently use this information to tweak their daily and weekly efforts in pursuit of their planned goals.

Top 5 Mental/Social Habits of Exceptionally Fit People Fit People Let Their Brain Take Over After somewhere between 15 and 30 conscious repetitions, your brain throws a switch. It begins to automate that thing that you did. Have you ever caught yourself doing some repetitive task or chore, without even thinking about it?

Your brain has noticed that you do a particular thing, a particular way, at a particular time. So it automates the process.

Use this to your advantage. Exercise on the same days, at the same time. Your conscious effort quickly becomes unconscious habit, and when combined with the next tip, begins to automatically deliver maximum results.

Super-Fit People Socialize Their Physical Fitness You have a much better chance of reaching your fitness goals when the people around you have similar desires.

In 1943 Abraham Maslow published a groundbreaking paper in Psychological Review.

Titled “A Theory of Human Motivation”, Maslow identified what he called the Human Hierarchy of Needs.

Above safety and even physical requirements for human survival, Maslow noted that human beings have a compelling desire to be a part of a group. Surround yourself with people who are fitter than you, and socialize with them. This

know what? It is not the simple act can mean all the difference in the world. end of the world. When you mentally bash yourself for not sticking to your Fit People Never Forget routine, you slowly begin Their Big “Why?” to resent your fitness efforts. That makes them If you have a big enough “Why?” then you can truly subconsciously easier to avoid. accomplish anything.

When your reason You are only human, and why becomes more besides, double banana important and powerful splits with extra melted than anything else, chocolate syrup and there is virtually nothing whipped cream taste you are not capable of awesome. Don’t kick accomplishing in pursuit yourself when you fall out of that goal. of the saddle. Just get back Ask yourself why you want on the horse. to be super-fit. Then ask Fit Folks Successfully Use yourself why again ... and again ... Until you come to a Big Picture Approach the core reason for your The number one exercise fitness efforts. Keep this thought first and foremost habit of seriously fit people we discussed in your mind, write it earlier is doing research. down and keep it in your wallet or purse and review it frequently, and your chance of success at anything skyrockets.

They Do Not Beat Themselves up When They Miss an Exercise Session Or Eat a Cheeseburger Hey, pizza happens.

So does missing a workout. And you 21

You will also find the fittest individuals are always reading, watching, listening and in every way consuming fitness, nutrition and health tips.

They are looking at the big picture. Instead of micromanaging just their eating habits or exercise or lifestyle, they focus on making small, gradual changes in everything to get the best result.

They know that positively impacting their heart health, physical and mental fitness is a lifestyle approach that is impacted positively or negatively by everything they do everyday.

5 Benefits of Group Fitness Classes

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Many people are afraid to join a group fitness class usually because they think they aren’t in as good of shape fitness-wise as the rest of the class participants or they won’t be able to keep up with the rest of the group.

The secret to get the most benefit out of your group fitness class is to join a class that caters to your fitness level in an activity that you enjoy.

Other benefits include: 1) Motivation If you have trouble staying to a consistent schedule when exercising by yourself, a group fitness class can be your answer. All you have to do is show up at the right time and participate. And you’ll make new friends that you will want to see at each class, giving you motivation to attend all scheduled classes.

2) Variety There are literally classes on every type of fitness training imaginable, so you will find something you’ll like. You can’t get this type of variety working out at home and if you could, most likely you would not have the necessary training space or room for all of the equipment.

3) Unique Workouts Tying in with variety, 23

there are classes available that require specialized equipment, such as a pole for pole fitness training.

You most likely would not have one (or want one) in your home or apartment.

TRX suspension training, ballet barre and aqua classes are three more examples that require unique equipment.

4) Fun It isn’t all about just the fitness. Group classes are great fun! Between a motivating instructor, high energy music and the other participants, you get an enjoyable workout that you just can’t get when working out alone at home. Plus if you work at home, it gets you out of the house, clears your mind and lets you do something different a few times each week with other likeminded people.

5) Low Cost

gym, you can take certain classes at a discount or even for free.

Other Considerations While there are many benefits to joining a group fitness class, there are a couple of considerations before doing so. One, be sure to get checked out and cleared by your healthcare professional before starting any type of fitness program, especially if you have had an injury or haven’t worked out in a while.

Two, ask questions about the classes you are interested in joining.

Many classes have different fitness levels and you want to get into one that matches your current fitness status and not in a class more advanced than you can handle at this time.

Group fitness classes are both fun and challenging.

With different levels and Compared to having to buy all of the equipment variety of classes, you will required for some classes, always find a class right the $10 to $20 per session for you and build lasting relationships at the same cost is much cheaper. time.

And many times if you buy a membership to a