Whether you’re just getting started on your fitness journey or you want to shed those last 5kgs these small changes can have a big impact!
Replace refined carbs with whole grain versions. Refined carbs such as white rice or pasta have been stripped of almost all fibre, vitamins and minerals. As they have a high glycemic index (GI), the food is digested quickly which will have you feeling hungry again really quickly and looking to reload your belly with unnecessary calories. Replace those baddies with their nutrient rich alternative; and you will be feeling fuller for longer.
Update your playlist to keep your workout fresh and fun. Everyone has a go-to song to get you “in the zone” as lets face it, sometime you need some extra pep in your step to ignite some motivation. Working out to your favourite songs helps you keep focused and avoid distractions. Music has the power to make us happy and excite the bones! Metaphorically speaking.
Swap sodas (even diet) with unsweetened brewed teas. Natural, unsweetened iced tea is loaded with antioxidants which can help your body fight against a number of different things, including age and cancer. Antioxidants are excellent in slowing the progression of old age, and they are incredibly good for your skin as well, meaning that they can help keep you looking and feeling younger.
Keep active! Watching TV? Do some squats, crunches or sit-ups. Being a couch potato can wreak havoc on your health & well-being. But we’re not going to tell you to ditch the tellie, we’re realists! But we will encourage you to indulge in the box whilst working that bod! Move any home gym equipment into the lounge room or set yourself a sit up challenge during commercial breaks.
Reward yourself with clothing, music or fitness gear instead of food. Rewarding yourself when you reach specific fitness goals is a great way to keep yourself motivated. But where many people fail in this is when they ‘treat’ the success with counter-productive foods. You’ve worked hard to reach that goal! Don’t diminish the achievement with food but rather something that will help you keep on track. Clothes a size smaller, gym wear or download an album from iTunes.
Dedicate 75% of your plate to veggies and the rest to whole grains and lean proteins. Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.
Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients.
Some high-protein foods are rich in protective nutrients, such as the omega-3 fatty acids found in walnuts and fish like wild salmon. Use nuts as a garnish to add flavor, texture, and toastiness to salad, or eat a small handful as a snack. Beans are a near-perfect food—high in protein, fiber, B vitamins, iron, calcium, and magnesium, and very low in fat. Puree them into dips and spreads, or add them to salads, soups, stews, and casseroles for extra protein oomph.
Aim to walk 10,000 steps a day! Taking 10000 steps every day has been one of the biggest public health messages this decade. And now with technologies such as fitbits its as easy as every to ensure you’re reaching this daily minimum. Get off the bus a stop earlier and walk those extra steps hoe. Take the stairs instead of the lift. Not only is this great practice for overall improved health but it will simultaneously work on the thighs, butts and calves.
Sign up to a group fitness class, challenge or event. Community groups are highly motivating! Group exercise is a great way to have fun, stay motivated and get results! At Roar Fitness 247 all of our membership options are inclusive of unlimited group fitness classes across both locations and include Les Mills, freestyle programs, yoga, HIIT style classes, boxing and much more. All of our classes are designed to suit any fitness level and led by qualified and motivating instructors. With times ranging from 5:30am through to 8pm and over 80 classes on offer you are sure to find a few favourites that help you to reach your health and fitness goals.
Eat slowly. It takes your body 20 minutes to realise its full. Take your time eating. Not only so that you can enjoy the experience but also to give your body time to let your mind know that you’re full. Overeating can become a ‘bad habit’ so next time you sit down for a meal consciously make the decision to savour the moment and slow it down!
Get 7-8 hours of sleep. Sleep loss may interfere with the body’s ability to breakdown carbohydrates, which leads to high levels of blood sugar. Excessive blood sugar promotes the overproduction of insulin, which leads to the storage of body fat. Sleep is fundamental when you’re trying to shed some unwanted KG’s so much so we have an entire blog dedicated to the topic. You can read this here: You’ll Lift Better With Sleep
So, in conclusion, it takes small daily changes to develop life long positive changes to improve your overall health and well being.