Peak Fitness 2010 TOP TEN TIPS

Posted by Charissa on February 10th, 2010
Ways to be healthy, body shape changes and target those New Years Resolutions…
I am a bit of a sceptic with New Years resolutions as it often means a quick fix and we all know those do not work. I would prefer to make small changes regularly so that those healthy changes become your norm. Remember there is a big picture to losing weight, losing body fat, staying healthy and getting fit. Some tips to make some small changes now… for the next 2 weeks make these changes and then in 2 weeks we will focus on 5 more… 21 days to create and break habits….
1         Create an environment that supports your goals ie fat loss – look at your fridge and pantry and throw out anything that does not support your goals. 
2         Drink lots of water every day. Drinking up to 500mls 30 minutes before a meal can encourage people to eat less at a meal. Hunger can often be a sign of dehydration. Our bodies are made of water and they need a lot of it – aim for at least 3 x750ml sports bottles a day – carry them around with you – even better get one of the ecotankers (the water tastes so much better).
3         Be a morning mad person- research has proven that people who exercise in the morning will stick at programmes for longer – but to get started meet someone in the mornings, go to an exercise class and you will get yourself out of bed. It may take a couple of weeks for your body clock to adjust and you will have to get to bed earlier, so start consuming less caffeine in the afternoons and get a great nights sleep.
4         Eat slowly – how many times can you chew each piece of food. Give the body time to digest and process your food under the least stress possible ie turn of tv, put that work away, sit down and enjoy your meal, savour each bite. 
5         Keep a food and exercise diary – write down your goals at the front – look at how you feel after exercise and eating different foods – you will start to see what patterns and habits you have, reward yourself (a great big A+) when you have done well.
6        Think before you eat….”Am I really hungry” “What is this food doing to my body?” or am I just thirsty? I love the saying ‘Little pickers wear big knickers”’ A bit of tounge and cheek but we often do not realise everything that goes in our mouths
7         80/20 – Perfection is over rated and life is far too short. Go for the 80% most of the time be and move healthy and 20% for those small indulgences – moderation is ok.
8         Breakfast – start the day with breakfast (and exercise) It is proven weight gain has a link to people who do not eat breakfast. Go for a low GI, nutrient rich breakfast ie poached eggs on a piece of whole grain toast, porridge with yoghurt and some fruit.
9         Make 2010 the year for Resistance Training – this is a key for metabolism, posture and toning. Too often we only do cardio type training and no resistance. You will see more body shape changes with resistance training. Many people are unsure how to start with this – there are lots of organisations that can help ie gyms, pilates, yoga. You can find the right one to suit you.
10        Intensity. If you already exercise and you find you are not getting anywhere – think about your intensity. For fat loss – interval training is an efficient way to improve fat loss. Once again if you are unsure seek a professional but it might be as simple as the good old fashioned lamp post tricks… Run one lamppost walk one lamppost…. I can remember my Dad telling me to do this years ago.. I never believed him then but I m ight have to swallow my pride and admit he was right… a great way to quickly improve cardiovascular fitness and fat loss.
Bring on 2010!!
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