![]() Many people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix. So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People… Fit Habit #1: They Don’t Buy Junk Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason. Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks. Fit Habit #2: They Have Priorities Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time. Treat exercise time with the same importance that you would a business meeting or trip to the dentist. Fit Habit #3: They Stop When Full Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed? The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty. Fit Habit #4: They Push Themselves Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment. Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting. Fit Habit #5: They Don’t Eat and Watch Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.? Eat before or after your entertainment and pay attention to what and how much goes into your mouth. Fit Habit #6: They Drink Water Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week. Fit Habit #7: They Are Supported Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation. Want instant support? Call or email me today to get started on your own customized fitness plan. I hope that these habits have inspired you to make a change for the fitter in your own life. If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level. If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7. As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you. Easy Slim Down Tip Do you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.
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![]() This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal. Make it a habit to serve many of your meals over a bed of mixed greens. This is a great way to increase the fiber in your diet while simultaneously reducing your calorie intake. Top the mixed greens with chopped fresh veggies and a serving of lean protein. Servings: 5 Here’s what you need...
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! ![]() I’ve got to warn you. There are false rumors going around about strength training. The truth is that strength training is one of the absolute best things you can do for your health and appearance. If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results. Myth #1 Muscle Turns Into Fat Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. Myth #2 Strength Training Doesn’t Burn Fat On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. Myth #3 Lifting Weights Makes Women Bulk Up Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for. The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. The tighter, toned figure of a recreational female weight lifter is every bit feminine. Myth #4 Strength Training Is For Young People Only Ha, that’s a used-up excuse that senior citizens across the globe have shattered. Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. Myth #5 Use Light Weight and High Reps To Tone This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. Including strength training as a part of your fitness routine is essential for achieving a fit and toned body. My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals. Call or email today and we’ll get you started on the program that’s best for you. The Many Forms of Strength Training Resistance training is no longer limited to dumbbells and barbells. Each of the following are ways to challenge your body with resistance:
![]() It’s grilling season filled with weekends and holidays spent outdoors with friends and family, sharing meals and good times. When it comes to grilling it’s just as easy to keep the menu lean as it is to make the menu fattening. The recipe that I have for you today is a prime example of a flavorful, lean chicken that is best eaten hot off the grill! What you pair your grilled chicken with will make all of the difference as to whether or not your meal stays lean or becomes fattening. Avoid bread, potatoes and pastas - instead stick with grilled veggies, fresh green salads and fruit for dessert. Servings: 4 Here’s what you need...
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! |
David CorderOwner and Lead Personal Trainer at Perfect Fit Wellness Center. Archives
February 2021
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