Health Benefits Of Regular Exercise

People exercise for many reasons. Some like the energy it gives them or the exhilaration felt after working out hard. Others appreciate the changes it makes in their bodies and how good they look. Most people know that working out also provides health benefits when it’s done regularly. Even when people exercise to lose weight, better health is often one of the reasons for weight loss. While seeing body changes doesn’t happen overnight, you’ll often notice more energy relatively quickly and feel less stress almost immediately after a workout. That’s because exercise is a stress buster. It burns off stress hormones and sets your body back to normal.

Muscle mass diminishes as you age unless you exercise.

The more muscle mass you have, the higher your metabolism is. Muscle mass requires more calories to maintain than fat tissue, so it burns more calories 24/7. Around the mid-30s, the body starts to lose muscle mass unless effort is put into maintaining it. Exercise is important to keep both muscles strong and protect the bones. When the muscle tugs on the bones, it uptakes more calcium, making them stronger. If you lack muscle mass and don’t do weight-bearing exercise, there’s no tug and the bone loses calcium, causing osteoporosis.

Exercising can reduce the ravages of aging.

Everyone gets old eventually and it’s far better than the alternative. What you want to avoid is premature aging, while maintaining the ability to live on your own. Exercising regularly helps you do that. Not only does it promote circulation to all parts of the body, but it also lengthens the telomeres. The telomeres are at the end of DNA and help prevent it from unraveling and cellular death. It acts much like an aglet on a shoelace. It shortens with each replication, but exercise can make telomeres longer.

The risk of type 2 diabetes and heart disease is lowered when you exercise regularly.

Regular exercise helps lower the risk of type 2 diabetes and can reverse insulin resistance. Studies show that all types of exercise are good, but strength training is especially good for regulating blood sugar levels. According to studies, four months of strength training reduced body fat, built muscle, and improved blood glucose levels, but it also does much more. It helps you lose weight, which lowers blood pressure, too. Just by losing as little as 2.2 pounds, you can lower your blood pressure by one millimeter of mercury. Weight training also helps shed pounds around the mid-section called visceral fat. That also helps reduce insulin resistance and lower blood pressure.

Are you suffering from chronic back pain or arthritis? The good news is that you can help relieve that pain with exercise. It helps build ligaments, muscles and tendons around the joints to relieve pressure, reduce weight, and relieve tightness in the back.

If digestive issues bother you, exercise can help. It improves the movement of food through the digestive system and increases beneficial microbes in the gut that produce enzymes that boost digestion, immunity, and mental health.

Poor posture can lead to many health conditions. If you slump over, your breathing is affected and acid reflux is more likely. Exercise improves posture, which also reduces the risk of back pain.

Stem cells aid in repairing all parts of the body. Adults still make stem cells, and exercise increases production. Exercise also improves angiogenesis, maintaining the right amount of blood vessels. Making too few causes heart disease, but too many can lead to cancer.

The Benefits Of Leafy Greens

The Benefits Of Leafy Greens

While working out is an important part of weight loss and fitness, nutrition also plays an important role. We have local farmers in Lakeland, FL, that grow some of the healthiest options, such as leafy greens. You get many health benefits from adding leafy greens to your diet. They’re high in fiber and water content, so they’re filling, yet have only a few calories, improving weight loss potential. Depending on the green, there are a wide variety of nutrients, too. The potassium in leafy greens like spinach can help reduce bloating, relieving you of excess water weight.

Combine dark leafy greens into a salad or make them into a smoothie.

Dark leafy greens contain folate, which is sometimes called vitamin B9. It’s the natural B9, with the synthetic type that’s harder to digest called folic acid. Many people already know that a healthy folate level is important for anyone that wants to get pregnant or is pregnant, since it reduces the risk of defects of the neural tube of the baby, plus lowers the risk of congenital heart defects and cleft palates. It also increases fertility rates in both men and women. Folate improves cognitive development and functioning and reduces the risk of cognitive decline. It boosts heart, vision, bone, and immune system health. It helps fight cancer and is a natural mood enhancer.

Leafy greens prevent premature aging.

Your DNA has a protective cap called telomeres. They perform the same function as the plastic ends on shoelaces, preventing the DNA from unraveling. The longer they are, the longer the cell lives and replicates. Leafy greens help delay telomere shortening, just as regular exercise does. Dark leafy greens also contain beta-carotene that helps reduce the potential of sun damage to the skin and prevents fine lines, while stimulating cellular turnover for clear skin.

Improve your immune system with leafy greens.

Inflammation is beneficial if it’s acute and lasts a short period. If it’s out of control and chronic it can damage the body. Acute inflammation occurs when you’re injured and helps start the healing process by increasing blood flow to the area and triggering the release of proteins and antibodies. Those fight off microbes that invade the body and cause illness. Chronic inflammation is different. It lingers and leaves your body in a continual state of alertness, negatively impacting all the tissues and organs. The nutrients in leafy greens, such as kale, collards and spinach, help regulate the immune system. Leafy greens contain vitamins A, C, and E, folate, antioxidants, D, polyphenols, flavonoids, carotenoids, and lutein which reduce oxidative stress and chronic inflammation.

  • The combination of electrolytes, dietary fiber and glycosylates supports liver health and facilitates the production of enzymes that aid in digestion and reduce constipation.
  • The USDA—United States Department of Agriculture—studied the effects of consuming 2 to 3 servings of leafy greens daily. It found it lowered the risk of stomach, skin and breast cancer.
  • Leafy greens provide anti-inflammatory compounds that maintain blood pressure and nerve functioning. It also contains vitamin K that aids in arterial health and normal blood clotting.
  • One of the biggest benefits of eating more leafy greens is weight loss. Obesity is the leading cause of preventable deaths in the United States. Adding extra servings to your daily diet can help shave off extra pounds.

For more information, contact us today at Habitat Health & Fitness

Why Should You Start Working Out This Year

Why Should You Start Working Out This Year

No matter what your age or gender, there are a lot of reasons to start working out this year. If you live in Winter Haven, FL, it’s even easier to increase your activity than it is in colder climates. Walking more is one way to increase your activity and any increase is good, but is walking enough? You need more than just cardio and lower leg strength to be truly fit, which is why you should make this year devoted to your health and start working out to round out your fitness program.

You need strength training to help prevent injury and loss of muscle mass.

After you reach your mid-30s, you start to lose muscle mass. The loss of muscle tissue can be between 3 and 5% every decade. It doesn’t have to occur if you maintain a program of regular exercise, but what if you didn’t and are now much older? It’s never too late. While it’s harder to build the older you are, it’s still possible. When you workout regularly, your body maintains higher HGH and testosterone levels to make maintaining muscle mass easier. It also increases the number of stem cells that help keep you looking and feeling younger.

Exercising regularly can fight osteoporosis and help regulate blood sugar.

When you lose muscle tissue, it can cause you to lose bone density. When muscles tug on the bone, it causes them to uptake calcium to keep them stronger and prevent bone damage. If you don’t have strong muscle tissue to do that, it can cause decreased bone density—osteoporosis. Exercise also helps prevent and even reverse type 2 diabetes. It aids in increasing insulin sensitivity. Several studies show that strength training lowered body fat, while it increased muscle mass. In doing that, within four months helped lower blood glucose levels dramatically.

Exercising can reduce inflammation.

Exercise helps inflammatory diseases in several ways. Studies on patients with rheumatoid arthritis showed it reduced pain by building up the muscles, tendons and ligaments around the joints to relieve the pressure. It increases circulation, which can relax tight muscles and improves posture. By strengthening the muscles in the back, it can relieve back pain, too. Exercise also increases the production of stem cells to replace worn and damaged cells. It lengthens telomeres that protect the cells from DNA damage, allowing them to replicate longer.

  • Exercise helps improve the microbiome in your gut by increasing the population of beneficial microbes. These beneficial microbes affect all areas of your health, from your mood to your digestion.
  • Exercise helps prevent obesity and can aid in eliminating visceral—belly—fat. Studies show that just losing 2.2 pounds can lower both the top and bottom blood pressure numbers by 1 mm Hg.
  • Exercise helps the body maintain the process of angiogenesis, which maintains the proper amount of blood vessels. Producing too few blood vessels can lead to heart disease and too many can promote cancer.
  • Put your workout on your calendar. Make it an appointment with good health and do it the same time every day until it becomes a habit. Making it a habit can boost your chances for success.

For more information, contact us today at Habitat Health & Fitness

Staying In Shape With A Busy Lifestyle

Staying In Shape With A Busy Lifestyle

Staying in shape can be difficult for busy people, but it’s those same people that will benefit from it most. Maintaining a crowded schedule requires extra energy, which you’ll have if you workout regularly. Busy people often are under stress, another reason is that the busier you are, the more important it is to exercise. Exercise is a stress buster. It burns off the hormones of stress and replaces them with ones that make you feel good.

Put your workout on your schedule, like a doctor’s appointment.

While it’s not a doctor’s appointment, it can help reduce the number of appointments you’ll need with your healthcare provider by improving your overall health. The logic is simple, when you make the time, you don’t have to find the time. Instead of waiting until the end of the day to fit in your workout or when you have spare time, which is never, your workout is already on your calendar. It makes your health and workout a top priority.

Workout the first thing in the morning.

Schedule your workout before the first phone call, getting the kids dressed for school or even taking your morning shower. You’ll have fewer distractions and can cross it off your to-do list immediately. Exercise helps clear the mind and boosts circulation, when you do go to work or start on the day’s tasks, you’ll be more focused and have increased cognition to make the day run smoother. It also starts your day with a metabolic boost.

Work smarter and maximize your benefits.

Having a program that is customized and based on your goals helps you see results faster. Faster results are a huge motivator. If you’re a busy person, many of these workouts don’t require as much time. Circuit training, kettlebell training and HIIT—high intensity interval training—can reduce the amount of time you spend at each session, giving you more benefits in less time. It’s all about how intense the workout is and whether it’s steady-state or modified to adjust the intensity levels throughout the workout.

  • If you’re in a pinch and can’t maintain your normal workout schedule, you can break it up into smaller sessions. You could do several 10 to 15-minute sessions throughout the day, take a walk at lunch to add extra steps or exercise at night while watching TV or movies.
  • If you have a group you always meet with after work, switch that meeting from the coffee shop or bar to the gym. Make your social time fitness time.
  • Some people simply hate working out and find reasons to avoid it. If that describes you, time isn’t a problem. You simply don’t like it. Find something active that you do enjoy, such as dancing or basketball, and do it. Alternate between gym sessions and your new favorite exercise.
  • Get even more benefits from your workout by supplementing it with healthy eating habits. One small step that can make a big difference is cutting out food with added sugar and highly processed food.

For more information, contact us today at Habitat Health & Fitness

Why Your Weight Doesn't Really Matter

Why Your Weight Doesn’t Really Matter

A lot of people focus on losing weight to get healthier, and sometimes do it to excess. They fret if they’ve gained a pound and get ecstatic when they’ve lost one. While losing weight is an excellent goal, in the general scheme of things, it doesn’t matter, especially if you’re losing inches. When you stay the same weight, but shed inches, it means you’re building muscle mass. Muscle tissue weighs more per cubic inch than fat tissue does, so even if you don’t lose a pound, but change your body’s composition to more muscle mass, you’ll be thinner and wear a smaller size.

The scales can make you discouraged.

When you lose weight, it’s not a straight line down, but one with peaks and valleys with each peak or valley lower than the previous one. Depending strictly on the scales to get a picture of how well you’re doing is deceiving. Throughout the day and week your weight fluctuates. Sometimes, your body retains more water than other times. Your weight can give you false encouragement or unnecessary disappointment.

Losing weight may not help get rid of a Buddha belly.

The weight you carry in your abdominal area is the most dangerous type of weight. It’s also the hardest weight to lose. It crowds your organs and can cause all types of health issues from increased risk of heart disease to increased risk of type 2 diabetes. Instead of weighing yourself, take a measurement of your waist, then divide it by your height in inches. If your waist is 27 inches and your 5’5″ or 6’5″, then you’d divide 27 by 65. The answer is 0.41. A good result, which means you don’t have visceral fat, is 0.5 or less.

How your clothes fit is a good indication.

If your pants are looser than they were a month ago, you’re doing fine, regardless of what your weight is. If the scales said you lost 2 pounds, but your clothing is getting tighter, there’s something wrong. Either your scales are off or you’re being deceived. Using an article of clothing as your measure is a good idea. Before you start your weight loss program, find a pair of pants that are too tight to use as your guide. Once a month, try them on to see how well they fit.

  • If you want to lose visceral fat, you need a healthier diet, plus regular exercise, with high intensity workouts the best. It’s important to get enough sleep, limit your alcohol intake and reduce your stress level.
  • You don’t need to give up weighing yourself altogether. Just don’t overly depend on the number on the scales and use other ways to track your progress. Using body measurements is another way to track.
  • Take a picture of yourself once a month. Wear the same clothing each time and make it revealing, to show your body in full. After a few months, compare the before and after.
  • Identify the reason you want to lose weight and use that as a way to track progress. Do you want to have more energy, lower blood pressure, or lower blood glucose levels? Use blood pressure readings, the number of flights of stairs you can climb or resting blood glucose levels.

For more information, contact us today at Habitat Health & Fitness

Best Foods To Eat To Lose Weight

Best Foods To Eat To Lose Weight

Changing your diet to a healthier one is important for both your health and to help you lose weight, but what foods are best? In Winter Haven, FL, you hear all sorts of stories of crazy diets and stories of super foods that magically make you thinner. Unfortunately, there is no one magical food. While some foods will help boost weight loss, that food has to be part of a healthy diet if you want to be successful.

First, let’s look at food you need to avoid.

Just by cutting certain foods out of your diet, you’ll boost your chances of success. Whether it’s a sugary food or sugary beverage, eliminating foods with added sugar should be the first step. That includes energy drinks and alcohol. Don’t replace those with foods that use a sugar substitute. It will put inches on your waistline. Most people know that pastries, baked goods, foods high in refined carbs, like white bread, processed meat and deep-fried foods should be eliminated.

Fruits and vegetables make the top spot in the list.

Fresh fruits like bananas, apples and melons or leafy green vegetables like spinach increase weight loss. Both are high in fiber. Avocados not only are high in fiber and nutrients, but they also contain healthy fat, which keeps you feeling full longer. It also is loaded with nutrients, antioxidants and even a significant amount of protein, which keeps you feeling fuller longer. Crucifers such as cabbage, broccoli, Brussels sprouts and cauliflower, as well as all other vegetables that aren’t starchy, like potatoes, can boost weight loss efforts.

Foods high in omega-3 fatty acids or lean protein are excellent choices.

Choosing food high in lean protein, such as fatty fish or poultry, will help you shed extra pounds by filling you up and not out. That fatty fish, like salmon or tuna, can also help shave off the pounds, since they’re high in omega-3 fatty acids. Omega-3 can boost your metabolic rate and improve your ability to burn more calories. They also are anti-inflammatory and can decrease insulin resistance, both of which boost your efforts to lose weight.

  • Refined wheat bread is highly processed and doesn’t contain nutrients or fiber, which keeps you feeling full. Opt for whole grains in your diet. They are also sources of vitamin B complex, zinc and more.
  • Choosing protein and a carb for a snack before and after a tough workout can help build muscles. Whether you choose peanut butter sandwiches, yogurt and fruit or cheese and apples, it will help recovery and weight loss.
  • Drink extra water. Water has no calories but fills you up. Studies show that if you drink an 8 ounce glass of water before a meal, you’ll eat less and lose more weight.
  • Combine that healthy diet with regular exercise to get the maximum benefit. The more muscle tissue you build, the easier it is to lose weight.

For more information, contact us today at Habitat Health & Fitness

Is Almond Butter Better Than Peanut Butter?

Is Almond Butter Better Than Peanut Butter?

Choosing almond butter for sandwiches and snacks over peanut butter does sound a little trendier and can provide a welcomed change. Is almond butter healthier or just something different? Are you better off opting for other types of nut butters, like almond butter? What does the nutritional breakdown say?

What’s the difference between the two when it comes to vitamins and minerals?

Sadly, almond butter beats the old stand-by peanut butter. It has far more calcium—seven times to be exact—which is necessary for bones and teeth. There’s three times the amount of vitamin E, too. Vitamin E can help prevent narrowing of the arteries from plaque build-up. If you compare the amount of iron, which is necessary for red blood cells, you’ll find that almond butter has twice as much. Peanut butter still has a considerable amount of these nutrients, just not as much as almond butter.

Eating nuts or nut butter is a good way to get healthy fat.

People often freak out when they hear the word fat, believing it will cause you to be fat, but it’s necessary for a healthy body. The key is to eat the healthiest type and avoid trans fats, which is unhealthy. If you compare peanut butter to almond butter, you’ll find both provide monounsaturated fat that’s good for you. However, almond butter has about 25% more of this type of healthy fat, with peanut butter providing twice as much saturated fat per serving, which should be consumed in moderation.

Which has the most fiber or protein?

Peanut butter is the winner when it comes to protein. It has 3 grams of protein per tablespoon compared to almond butter’s 2.4 grams. When it comes to fiber, however, almond butter wins that round. It has slightly over twice the amount of fiber as peanut butter does. You need both fiber and protein to help fill you up and keep you feeling full. Both will do the job adequately, since peanut butter has more protein, while almond butter has more fiber.

  • Both peanut butter and almond butter contain about the same amount of magnesium, zinc, potassium and biotin. They both contain approximately the same number of calories, which is just under 100 per tablespoon.
  • Monounsaturated fat, which is more prevalent in almond butter, can help you control blood sugar better and reduce the risk of heart disease. Saturated fat, more prevalent in peanut butter, is necessary to build cell membranes, absorb fat soluble vitamins and increase bone density.
  • If you’re making your own almond butter or peanut butter or opting for one that’s commercially made that has no other ingredients, the amount of sugar you get will be minimal. Always read the label, since some companies add sugar to their nut butters.
  • Peanut butter is easier on your wallet, with a far lower price. Both are good options, especially for diabetics. One study found that when diabetic women ate five servings of nuts or nut butter per week. It significantly lowered the risk of heart disease.

For more information, contact us today at Habitat Health & Fitness

Reasons Why Vegans And Vegetarians Might Age Faster

Reasons Why Vegans And Vegetarians Might Age Faster

People who choose to become vegans or vegetarians, choose a plant based lifestyle. The difference between the two is that the vegan diet is more radical. While vegetarians may not eat animal flesh, they may eat dairy products or eggs. That can make a huge difference in the available nutrients that are readily available. Clients in Winter Haven, FL, have asked whether there are pitfalls to plant based diets and whether vegans or vegetarians age faster.

One of the pitfalls of the vegan/vegetarian lifestyle is the difficulty getting all nutrients.

Animal products contain collagen, plants don’t. They do contain all the building blocks of collagen, so when you eat plants, your body has the amino acids necessary for your body to build collagen. Collagen helps your skin look younger. Animal products have more EPA and DHA, but plants contain more ALA fatty acids. People who are vegans and vegetarians may find it more difficult to get vitamins K and B12, too. In fact, they’re often found low in all these things, B12, K, EPA, DHA and collagen. That increases the potential for premature aging if there are deficits.

An imbalance of Omega3 to Omega6 can cause accelerated aging.

When you have too little omega-3 or DHA and EPA, it can cause the skin to lose elasticity and limit the oil the body makes to keep it soft. Those two changes can make the skin look blotchy, dry and bumpy. It also can affect the hair in a similar way. Aging is more than skin deep. Missing those three fatty acids can also lead to heart disease, hypertension, osteoporosis, ADD and arthritis.

AGEs are more frequent if you have a vegan diet.

Ironically, AGEs—Advanced glycation end-products, occur when you eat a diet high in refined starchy carbohydrates, which includes artificial meat! Vegans replace meat with food like beans and sometimes grains. Both grains and beans can cause problems with digestion, which include causing blood sugar to spike. If your blood sugar spikes, it can lead to glycation of the cells where the sugar molecule attaches to the protein or fat. It’s known to cause aging and chronic disease. It’s a leading factor of cancer, diabetes, Alzheimer’s’ and heart disease.

  • Fatty acid deficiency can cause more than dull hair, peeling nails and dry scaly skin. It can cause achy joints, digestive issues, irregular bowel movements, brain fog, irritability, weakness and lethargy.
  • AGE’s damage all organs, cause sagging skin, wrinkles and breaks down collagen and elastin. When carbs break down to sugar, the sugar causes the elastin and collagen to break down and cause early aging.
  • Vegans can also age slower with a well-planned diet. All the phytonutrients can provide protection for the body and help prevent cell damage that leads to aging.
  • The fruits and vegetables of a vegetarian or vegan diet can also help keep you younger looking. Ensuring you’re eating a healthy well-balanced diet and cutting back on simple carbs and processed food is the key.

For more information, contact us today at Habitat Health & Fitness

What Are The Signs I'm Working Out Too Much?

What Are The Signs I’m Working Out Too Much?

It doesn’t happen very often, but sometimes, we see people have all the signs that they’re working out too much. Yes, no matter how healthy exercise is, you can take it too far. Check your workout schedule. Are you working out for hours every day? Are you doing strength training for your whole body seven days a week? That can be a good indicator.

What are the dangers of over-exercising?

Over-exercising can be counterproductive. In fact, that’s also one of the signs. If you’re putting in more time in the gym and really exercising, but aren’t seeing the results, you might need to cut back on workout time. Working out too much taxes the body. It doesn’t give the muscles a chance to heal the small microtears, which build muscle tissue. It takes 48-hours or longer for those to heal, so you need to give the muscle groups a rest. If you want to do strength training daily, alternate muscle groups you work.

You might be getting colds and flu more frequently.

When you workout too much, it can affect your immune system. Even though exercise burns off the hormones of stress, strenuous exercise, particularly if it’s done too frequently or for too long, can actually cause stress. While the muscle repairs, your immune system isn’t efficient. It can take up to 72 hours for the immune system to return to normal. That’s while the body is healing the microtears in the muscle that cause the muscle to grow. Overtraining can lead to a less efficient immune system.

Your body will tell you what you need to know.

If you’re finding you’re always exhausted or feel exhausted more quickly when you’re physically active, you might be working out too much. Recovery also takes longer after a workout. You simply don’t do as well as before and start losing ground. The harder and longer you workout, the worse it gets. Chronic fatigue, longer recovery time, anxiety, anger, depression and confusion are all signs you may be working out too much.

  • Alternating your strength-building workout by working different parts of the body on different days or alternating aerobic, strength-building, flexibility and balance workouts can help.
  • Exercise helps you fall asleep quicker, so if you find you suddenly have insomnia, you might be working out too much. You can still workout daily, just make alternate days a recovery workout.
  • You’ll feel tired sooner, indicating you’re losing ground from working out too much, but you also may be losing muscle mass and increasing the amount of body fat you have.
  • Your heart rate can tell you when you need rest. If your resting heart rate is normally 50 beats a minute, but it jumps to 80 beats a minute regularly, you might have stressed your body too much with too much exercise.

For more information, contact us today at Habitat Health & Fitness

Are My Fitness Goals Realistic?

Are My Fitness Goals Realistic?

In order to arrive at a destination, you need to know where you’re going. That’s true whether you’re taking an actual trip or talking about fitness goals. If you plan to drive from New York City and start at 8 a.m., planning to arrive in Lakeland, Florida at 9 a.m., you need to re-evaluate your goals, because they aren’t realistic. The same is true when it comes to fitness goals. If you have a goal of winning a ten mile marathon next week but haven’t done any type of physical activity in years or want to lose 60 pounds in two weeks, you need to rethink your goals. They simply aren’t realistic.

In order to plan any journey, you have to know the starting point.

The same is true of fitness. Besides knowing your ultimate goal, you have to know where you’re at right now and whether your goal is healthy. Most people know how much they weigh, but for the person who runs a race, most of the time that person has no idea how far he or she can run. It’s important for them to do that, so they can set goals to improve their performance. Whether trying to lose weight or run a marathon, the goal should be a healthy one. If you’re 5’10” and weigh 115 pounds, but want to lose 20 pounds, it’s an unhealthy goal that needs to be reconsidered.

It took a while to develop a problem, so you won’t see a change overnight.

Whether you’re overweight, out-of-shape or both, it took a while to get that way, so it won’t be solved in a few days or a few weeks. It will take far longer to get to the final goal you seek. It’s one reason we focus on helping people break down big goals into smaller goals that can be achieved more quickly. If you want to lose 60 pounds, start by losing two to three pounds a week and celebrate every success. Before you know it, 5 to 6 months have passed and you’ll have reached your goal.

Track your progress.

Winners keep score. If you don’t track your goal, how will you know if you’ve achieved it? How will you know when you’re not on the right track? Everyone has a different reason for losing weight. Some want to do it to be healthier, get their blood pressure lower or improve their blood glucose levels. Others want to look better and wear a smaller size. Some people simply want to feel more energetic. While weighing yourself once a week is a good indicator, have a second indicator that fits with your goals. Track your blood pressure, take measurements or note how much you get done every day and if your energy is higher. Write down the results so you can look back and see the progress.

  • If weight loss is a goal, don’t weigh yourself daily, but once a week at the same time each day. Your weight fluctuates, based on many things, including water retention and weighing more frequently can be discouraging.
  • Goal setting provides a road map to success, as long as those goals are realistic. They also need to have a time set to achieve those goals or you’ll always be aiming at “tomorrow.”
  • If weight loss is a goal, you’ll benefit from both exercise and eating a healthy diet. You can’t out-exercise an unhealthy diet and exercise helps weight loss occur faster. They work hand in hand to help you reach your fitness goal.
  • Unrealistic goals are motivation killers. If you’re constantly failing, you eventually quit trying. Setting goals too low can also be just as bad.

For more information, contact us today at Habitat Health & Fitness