Fitness Tips: January 4, 2016

Clear your mind of "can't."

Healthy Lifestyle Tip: Tips to Reach Your Fitness Goals for 2016
In your life, career, relationships and even working out, there are lessons to be learned that we usually see more clearly once we've accomplished a goal or completed a task. Below are some lessons learned from athletes, personal trainers and everyday people regarding working out, diet and lifestyle.

Don't Be Afraid to Build Muscle
Resistance training, ideally 3 times per week, using your body weight, resistance bands and medicine balls is a great way to sculpt and re-shape your body with lean muscle. If group exercise is more your thing, boot camp classes are known for using a variety of functional tools and body weight exercises to challenge their members to create lean muscle. To keep the muscle your body is building, consume protein – in the form of a shake or a hard-boiled egg within 45 minutes of ending your workout.

Make a Plan and Stick to It
Having a plan is the difference between the individual who makes a New Year's resolution to work out and quits a few months later, and the one who sticks with it. We have all heard the saying, "by failing to plan, you are planning to fail." Whether the plan is to meet a friend at the gym every day at the same time or to get moving during your lunch break, sticking to it will help you reach your workout goals in a timely fashion.

Work Out With a Purpose
Losing weight is a goal many people have in mind when they begin a lifestyle change. However, it is wise to consider the other benefits of an exercise program such as improved health, agility, coordination and overall fitness level. Those are all tangible outcomes that will serve as motivation to continue a long-term exercise program.

Increase Fluid Intake
When you work out more, you need more fluids to replace the minerals and nutrients lost via perspiration. A great combo drink that will be sure to hydrate is half coconut water and half water. The coconut water contains electrolytes and the water hydrates your body. So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

Have Fun
There's no rule that says exercise has to be boring. Work out by doing what you love. If you love to dance, dancing is a great way to get your dose of cardio. If you are seeking a challenging program, various forms of high-intensity interval training with elements of resistance training may be for you. 

Set goals to make lifestyle changes that will last a lifetime. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.