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KEEP IT SIMPLE Often when we start a new fitness goal, we try to take on too much too soon. Focus on small changes that will give you lasting results. Here are a few ways to change your daily routines and affect your week positively.
One of the best ways to help you stay motivated is getting your body moving. Sweating releases positive, happy endorphins, which help us feel more positive about ourselves and our days. When our minds are clearer and our moods more positive, we tend to make healthier menu choices. Like with our food choices, the key is starting off small. Can you squeeze in 10 minutes of cardio, walk to work, or hit the stairs on your lunch break? Small changes make lasting and positive results.
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Steps to Change
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15 minutes of cardio: Repeat these moves three times, one minute each: • Fast football feet • High knees • Squat or squat jump (depending on your fitness level) • Skaters
Even if you start with something as simple as planning your snacks or making your lunch instead of buying it, little changes will create positive effects on your food consumption. Plus, this teaches the body to crave nutritious food instead of packaged items.
Getting enough water every day can be a challenge, so for a client who drinks 1 glass of water, being told to drink 8 can seem overwhelming or plain annoying. So let’s start small! Start every day with a big glass of water—get your digestive system moving before throwing coffee or breakfast in. Then aim for another glass 20 minutes before every meal. Keep a water bottle with you at all times to keep sipping and avoid snacking.
• Jumping jacks
If the workout is laid out, there’s no excuse to skip out, right? These workouts are simple, quick, and a great place to start getting your fitness back on track.
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MEAL PLAN
START YOUR DAY RIGHT
MONDAY
WORKOUTS
Keep a simple reminder somewhere you’re going to look every day. Reminding yourself daily of where you’re going, why you are going there, and what you want to get out of your journey will keep you focused and motivated.
Rachel’s
SQUEEZE IN YOUR WORKOUTS
The
WRITE YOUR GOALS DOWN
TUESDAY Bodyweight workout: Set your timer for 30 seconds for each exercise, getting in as many rounds as you can for 15 minutes: • Body weight push-up • Body weight squat • Plank
WEDNESDAY Lunch hour walk or jog
THURSDAY Repeat Tuesday’s workout
FRIDAY Abs: Do each movement for 30 seconds to one minute. Repeat for 10 minutes: • Plank
PRO TIP
Always s tart with a brief w arm before exe -up rcising.
• Bicycles • Boat pose (modified if needed) • Reverse crunch
• Walking lunges
Need more workout or meal ideas? Head to dailyroutinefitness.com for written workouts, free workout videos, and great recipes to get you on track for a successful and healthy year.
the good life The Magazine of Nature’s Fare Markets | 29