Begin your day with a morning meal:
Yes, breakfast really is the most important meal of the day. Breakfast refuels your body after a long night without food. It will help you focus at work and keep you energized! It’s simple to prepare breakfast that consists of cold cereals, fruit and low-fat dairy, whole-wheat toast with peanut butter… even lean meat (yes, last night’s chicken will work too).
It’s easy to work fitness into your daily routine. Walk your dog, fly a kite, ride a horse (if you have one), bicycle or jog… anything–just start your day with some activity and you’ll be rewarded.
Take a 10-minute break every hour while you work on the computer or when you watch TV. Using the stairs instead of taking the elevator is an excellent way to get fit and burn extra calories. Start out by trying to follow these suggestions for at least a half day and build from there.
Help your heart push harder and be stronger by working up a sweat! You’ll look and feel better too. Start with a warm-up to stretch your muscles. Include at least 20 minutes of cardio exercise such as swimming, running or walking. Follow-up with an activity that helps you build muscle… try push-ups or lifting weights. Be sure to cool down by stretching or doing yoga.
Get fit with your family and friends:
Being active is much more fun with your family and friends too. Encourage other family members to be a part of your plan and stick with it. Plan at least one special exercise event, like riding bikes, riding horses or even climbing. Work as team to achieve results!
Smart snack choices:
Snacks are an excellent way to refuel your body. Choose foods from different groups–a glass of low-fat dairy, whole grain crackers, an apple, peanut butter, raisins or even dry cereal. Choose 2 to 3 snacks per day to keep hunger in check. Here’s a quick guide to daily food choices:
Fats, Oils, and Sweets (sparingly) / Milk, Yogurt, and Cheese (2-3 servings) / Vegetables (3-5 servings) / Meat, Poultry, Fish, Beans, Eggs, and Nuts (2-3 servings) / Fruits (2-4 servings) / Breads, Cereal, Rice, and Pasta (6-11 servings)
Eat more grains, fruit and veggies and balance your diet:
All of these foods provide your body with power, natural vitamins, nutritional value and fiber. Besides… they taste great! You just have to be sensible about how often and how much you eat. Your body needs protein, carbohydrates, fat and a variety of natural foods with vitamin C and A. Checking the nutrition facts on food labels will help you get the best nutritional value possible.
Make physical activity and healthy eating fun!
Take advantage of activities your family and friends can enjoy doing together–try new things! Besides getting healthy, you create a lasting bond. Try new foods, activities, and even games to stay mentally focused and physically strong. The key to success–set realistic goals.