5 WAYS TO MAINTAIN A DAILY WORKOUT ROUTINE

Let’s be honest. Working out daily is hard work. We all get those days when we can’t seem to muster the energy, or motivation for that matter, to put on our sneakers and exercise.

And it’s usually a host of factors (or excuses) which are typically responsible… work, school or personal matters to name a few but whatever it is, we find ourselves trying to rationalize why we should skip our workout.

The truth is, simple adjustments in lifestyle and attitude can help you get going even through the most trying days when you just want to curl up on the couch in front of the TV.

HERE ARE 5 WAYS TO MAINTAIN YOUR DAILY WORKOUT SCHEDULE AND KEEP YOU ON TRACK.

1. GET ENOUGH SLEEP.

If you feel sluggish throughout the day or feel you haven’t recovered sufficiently from the last workout, it could mean that you didn’t get enough sleep the night before.

Studies show that you should get at least seven hours of sleep a night. Avoid caffeine before bedtime, shut off your mobile phone and practice deep breathing techniques to ensure good quality deep sleep every night.

Getting a good night’s rest will help you recover and feel more energized for next day’s workout. This one’s a no-brainer but often gets overlooked because of our busy lifestyles.

2. EAT HEALTHY.

The primary function of food is to give you energy in the form of calories. If you don’t eat enough, you won’t have the energy to fuel your workouts. Eat too much and you may feel sluggish.

Choose clean sources of carbohydrates that provide long- lasting energy. These are complex carbohydrates that have fiber such as oatmeal, wild rice and sweet potatoes. Pair your carbohydrate with lean protein like roasted chicken breast, baked fish or grilled sirloin steak.

Protein has amino acids which enhance the recovery of muscle tissue.

3. SET A GOAL.

Having a goal increases your focus and gives you a sense of purpose. People who set written goals have direction and better motivation than those who just go through the motions.

When you set your mind to accomplishing a goal, you know that losing a day in training means losing an opportunity to improve.

4. CHANGE YOUR ROUTINE.

Sometimes you feel like you’re stuck in a rut because your current workout routine is no longer producing gains.

When this happens it doesn’t mean that your workout routine has failed. It only proves your body has adapted to the workout and needs change in order to reset its neural fibers.

5. GET A WORKOUT PARTNER.

If you can’t get yourself to exercise perhaps your workout partner can.

Having a workout partner is not just having someone who can assist you in finishing an extra repetition. He or she can be a source of motivation as well.

Your workout partner can also help you commit to a regular workout routine because your goals are tied to each other. If one does not show up, he or she would compromise the goals of the other.

Having someone beside you with the same type of fitness goals will inspire you to stay on track and stop the excuses.

Maintaining a healthy and fit lifestyle should be everyone’s priority. Keeping up with a routine can be hard work and yes there may be times when you’ll drop the ball, but all in all, your health should be one of your top priorities in life.

4 SIGNS YOU’RE LETTING YOURSELF GO OVER CHRISTMAS

Who doesn’t love the festive season? End of year celebrations, boozie Christmas parties, cocktails by the pool, roast turkey and the best part of all – the Christmas Trifle!

The year is almost done and your body starts to mentally kick into wind down mode.

STOP RIGHT THERE!

This is where most of us fall down, in the health department that is, and all of the good choices, discipline and gym schedules are thrown out the window to be replaced with party schedules, buffet lunches and endless amounts of alcohol.

Now I don’t want to be the killer of Christmas and all that goes with it, but it’s been proven that this time of year is the trickiest to navigate, especially if you’re determined to stick to your health and fitness goals.

Have you noticed how a friend will come back from a holiday at least 2-5 kgs heavier than when they left? Maybe you’ve noticed this in yourself or your partner perhaps?

Trouble is, when we’re in relax mode and excited to be ending the year, catching up with friends and relatives and generally winding down, we tend to want to “treat” ourselves a little more. It’ s not a bad thing. It’s just about being mindful to not over-indulge when you know what’s on the horizon for the next few weeks.

HERE’S 4 SIGNS TO WATCH FOR THAT ACT AS RED FLAGS IN YOUR FIGHT TO STAY ON TRACK OVER CHRISTMAS AND NEW YEAR.

1. You’re sleeping in.

If you’re already in holiday mode and the alarm clock has been resigned for the year, you’re probably enjoying the extra hours of sleep in the morning, knowing there’s no set work schedule forcing you to get out of bed. This is the first danger sign. Since there’s no routine, you’re likely to slip into a bad one by default.

2. That extra dessert won’t hurt.

Your boss has treated you to a buffet Christmas lunch to celebrate the end of a successful year and the food is simply, well, endless! The dessert bar is just as comprehensive as the salad bar and it would be rude not to get your money’s worth, wouldn’t it?

Trouble is you’ve also got another 3 buffets to attend over the next 2 weeks and your mother has promised she’ll make that mouth watering trifle that you know only comes around once a year at Christmas lunch. Over-eating has officially begun.

3. You’re skipping spin class.

Gym has been replaced with cocktails by the pool and if it wasn’t for your best mate with the resort style pool complete with swim up bar (aka wife with drinks and nibblies tray) you’d be happily spinning away those extra kilos from the buffet the day before. Note to self: Don’t blame the friend! If you’re skipping the gym or any fitness routine for that matter, then you really need to ask yourself why. Are you just being lazy because it’s that time of year or is something else holding you back? Adopt a no excuses attitude and stick to it!

4. You’ve replaced oatmeal with pancakes.

A year full of strict “good start to the day” breakfasts is now on a hiatus because well, it’s Christmas! We all deserve one cheat day a week so if it’s Sunday then sure, indulge away. Just don’t make it every other day or you’ll throw your system (and scales) completely out of whack.

SO THERE THEY ARE. 4 RED FLAGS TO STEER CLEAR OF.

You’ll be thanking me in the new year when everyone else is complaining about how much weight they’ve put on over Christmas.

3 WAYS TO KEEP YOUR LIFESTYLE AND EAT WHAT YOU WANT

Wouldn’t it be great if we could stay “Fit and Fabulous” 365 days a year even though we’ll never see the inside of a gym, pub crawl every fortnight and eat whatever we want?

It always pays to dream but that is one fantasy that will never become a reality! Sorry to burst your bubble.

If you want to eat what you want, you absolutely MUST put in the time for physical activity so you can burn the excess calories and remain healthy.

Not many people are blessed with great genetics, and those who are still need to invest time to maintain a healthy lifestyle.

Remember, SKINNY doesn’t necessarily equal HEALTHY.

HERE ARE A 3 WAYS TO KEEP YOUR LIFESTYLE AND EAT WHAT YOU WANT:

1. Stay Active.

Set aside one to two hours per day, four days a week for exercise. By exercise, I don’t mean a walk in the park!

Find an activity that is challenging enough to raise your heart rate and get a serious sweat going. The ideal physical activity should focus on strength and conditioning.
Although working out in a gym is the best option, you could also do other activities such as running, tennis, or swimming. Just be sure to put in the work and give the activity a measure of difficulty. Remember, no walks in the park allowed!
You can run up a few hills, play a few sets of fast paced competitive tennis, or time your laps in the pool with the idea of improving each time.
 

2. Follow the 80/20 Rule.

The hardest part in maintaining a health and fitness program is the dreaded four letter word: D-I-E-T.

But a diet does not have to be one that deprives you of taste, flavour and satisfaction. People have this notion that eating healthy means eating bland food. You should know how to season and prepare food to make it healthy and tasty.

Try this.
Instead of grilling which dries out food, try stewing or braising meats. When preparing beef stew use carrots, onions and celery as your flavour base and red wine as your liquid; season only with salt and pepper. Stew for three hours and store in the refrigerator overnight. The following day, scoop out all the fat that has rendered. Serve with spinach or wild rice.
You can have the healthy beef stew 80% of the time. Once in awhile, feel free to indulge in your favourite meal. Getting 20% of your calories from “diet-busting” foods will not set you back.

3. Get Enough Sleep.

There’s nothing wrong with letting your hair down at your local on a Saturday night. But make sure you get a decent amount of sleep the rest of the week.

Sleep has so many health benefits. Sleep deprivation can have negative repercussions on your blood pressure, cognition, disposition and overall functionality. It can affect your performance in several aspects of your daily routine and all in all you just end up feeling behind the eight ball.
So yes it CAN be done.

Keeping a balanced lifestyle is the key to having your cake.

Everything in moderation; a good routine on the eating and fitness scales and you won’t have to sacrifice too much of the indulgent stuff.

7 IMPORTANT BENEFITS OF HEALTH AND FITNESS AT ANY AGE

If there is an investment that would guarantee you returns throughout the length of its term, it would undoubtedly be your health and fitness.

YOU CAN NEVER LOSE BY INVESTING IN A HEALTH AND FITNESS LIFESTYLE, AND THERE IS NO AGE REQUIREMENT!

You can start investing at a young age and reap the rewards of being healthy and fit, well into your later years.

As we get older, the benefits of living a healthy and fit lifestyle become more evident. Our responsibilities become greater, we become more exposed to different types of stresses and time becomes a valuable commodity.

Inversely, as we age, our bodies tend to break down faster. Our metabolism slows down the moment we cross 34, cognition diminishes at 45 and pre- existing conditions become evident at 50.

That’s why you just can’t do the things you used to do in your early teens and twenties.

Clearly there is no cure to the ravages of ageing but by investing in your health and fitness, you can potentially live a long, pain- free and active life well into your golden years!

HERE ARE A FEW BENEFITS THAT ANYONE REGARDLESS OF AGE CAN REAP FROM ADAPTING A HEALTH AND FITNESS LIFESTYLE:

1. Increases Muscular Strength. A wonderful by- product of exercise is its natural ability to grow muscle. Any time you apply resistance to muscle, it will adapt by rebuilding its fibers until it becomes stronger. Then, you’ll have to increase work load.

2. Improves Coordination. When you’re active in physical activity particularly in sports, your body will develop neural pathways to help you learn the required functions and movements. You become more athletic!

3. Strengthens Bones. Osteoporosis is a dreaded condition that affects women. One of the best ways to prevent this is through exercise. Resistance training not only builds muscle; it also builds stronger bones and connective tissues.

4. Enhances Your Immune System. When you exercise regularly, blood circulation becomes more efficient. Your different organs are able to receive and process vital nutrients including oxygen. This includes your immune system which is important to fight off infections and viruses.

5. Lowers Body Fat. With regular activity comes the benefit of having increased metabolism. When your metabolism is cranked higher, your body becomes a fat- incinerating furnace! This is especially true when performing intense activity such as weight-lifting and interval training. Your metabolism stays elevated up to 48 hours after exercise!

6. Increases Confidence. When you are confident of what your body can do, your mind and spirit will follow. A health and fitness program is all about accomplishments. Every goal you achieve makes you confident that there is nothing you cannot do!

7. Prevents Mental Illnesses and Other Diseases. There are studies that show regular exercise can prevent dementia and the onset of Alzheimer’s Disease. It all has to do with better circulation and flow of blood and oxygen to the brain. Exercise has also been proven to prevent certain types of cancer.

We’ve heard the saying, “health makes wealth and wealth makes health” ; the implication being that by staying healthy we can focus on wealth creation while young and have the means to pay for our medical bills when we age.

BUT WOULDN’T IT BE BETTER TO SPEND THE WEALTH CREATED BY ENJOYING AND EXPLORING LIFE RATHER THAN STAYING STRAPPED TO A HOSPITAL BED?

Remember, it is never too late to start living healthy. If you want to enjoy your sunset years, invest in a health and fitness program today! It’s the one thing you WON’T regret.

Talk to us at Coops and we can put you on the right track, no matter what age or fitness level you’re currently at.

10 BETTER FOOD CHOICES

Training is fun. Training is easy. After we spend one or two hours in the gym, we always feel so much better! Lets admit, you NEVER regret a good training sesh.

For most people, exercise is the best part of a health and fitness program, especially if you’ve tailored your program to include activities you thoroughly enjoy, like group fitness, cardio tennis or swimming.

The hardest part happens before and after exercise.

Yep, I’m referring to your nutrition program. What you eat in between sessions is just about (if not more) important to your overall health, performance and results than your training program itself.

HERE’S SOME ESSENTIAL INFO TO CONSIDER WHEN WE’RE PUTTING TOGETHER A HEALTHY EATING PLAN.

The primary function of food is to provide immediate energy in the form of calories. But not all calories are the same.

For carbohydrates, you are better off with unrefined choices. These have more fibre and do not trigger aggressive insulin release. Unrefined carbohydrates are also referred to as complex because these are more difficult to break down than simple carbohydrates.

Lean sources of protein are recommended to lower cholesterol levels and for easier digestion. You should also choose a variety of protein because each type offers a different amino acid profile.

Once vilified by media, fat serves many important functions. Fat protects our immune system, the structure of our cells and can lower cholesterol levels. Your best options are food sources that contain essential fatty acids which promote higher levels of High Density Lipoproteins or HDLs; the good cholesterol.

Here are 10 better food choices to consider:

Carbohydrates:

1. Oatmeal- Healthier alternative to packaged commercial cereal.
2. Brown Rice- Burns slower than white rice for more sustained energy.
3. Rye Bread- Fortified with vitamins and minerals.
4. Sweet Potatoes- Has higher fibre and tastier compared to regular potatoes.

Protein:

1. Chicken Breast- Packed with protein but contains less fat than dark meat.
2. Tuna- Very lean source of protein and can be used for sandwiches and casseroles.
3. Top Round Beef- Because of its leanness, it is perfect for stewing.
4. Eggs- Good value for money, contains lecithin and easy to prepare.

Fat:

1. Salmon- Although technically a protein source, unlike tuna it contains high amounts of Omega 3 fatty acids which are good for heart health.
2. Nuts- Almonds and walnuts are also good sources of protein and contain healthy essential fatty acids as well.

You can design healthy meal plans with these food choices.

Here is a sample menu plan:

Breakfast: 

• Two egg omelet with low fat cheese and grilled tomato
• Oatmeal
• Skim milk or Black Coffee

Mid- Morning Snack:

• 50 grams Walnuts

Lunch:

• Baked chicken breast with marina sauce
• Brown Rice

Mid-Afternoon Snack:

• Tuna Sandwich on Rye Bread

Dinner:

• Braised top round with sweet potatoes

Before Bedtime:

• 50 grams Almonds

Always pair your main meals with steamed veges. Your best options are broccoli, cauliflower, kale and spinach. You can add more flavour and nutrition to stews by adding garlic, mushrooms and bell peppers.

Lastly, don’t forget to add lettuce and tomatoes to your tuna sandwich.

These are only some of the better food choices you can make when planning your meals. There are certainly other options for you to consider but this is an easy start.

Once in awhile vary your choices to make your meals more interesting and exciting.

By utilizing better food choices your workouts will become more productive and your life will be healthier.

TALK TO ONE OF FRIENDLY STAFF AT COOPS IF YOU NEED TO KICK YOUR HEALTHY EATING PLAN INTO GEAR. WE CAN HELP.