With the current Fit-in-4 transformation program approaching its finale, it seems like a good time to talk about lasting changes. Maybe you're in this Fit-in-4, or have participated in transformation programs in the past. Maybe you're thinking about attending one in the future, or are dedicated to Sync's classes or personal training. Either way, we're willing to bet that you'd like to hold onto the improvements you've seen and the ones you still hope to make. It takes dedicated hard work to make significant changes. But afterwards, it’s incredibly easy (and frustrating!) to find yourself starting to slip.
Here are 5 tips to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules, and make a goal to stick with them at least 90% of the time to keep your body healthy and feeling great.
Lifestyle Tip #1: Eat to Live
Snacks are fine when you are aware of how much you’re eating, in order to balance it with the rest of your meals for the day. But we can all too easily fall into the habit of eating, "just because". It might be just because we're stressed, just because we're bored, or even just because the food is there.
Stay conscious of what you're consuming, and why. Do your best to eat to support your healthy happy body, not "just because".
Lifestyle Tip #2: Stand (And Walk) When Possible
Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.
You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.
That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.
Lifestyle Tip #3: Limit Processed Sugar
Sugary treats can be delicious, but our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You feel worse, and you see your hard work starting to drain away.
The tricky part is that sugar is all around us, so avoiding it takes real vigilance.
Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.
Lifestyle Tip #4: Keep Dinner Light
Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.
The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.
Lifestyle Tip #5: Always Exercise
How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.
Can you see where I’m going with this? :)
Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.
The right balance will be a little different for everyone, but if you implement these tips, as a regular part of your life - not just an occasional fad - then you'll reap great rewards.
Let’s do this!