e-book Got Fit, Stay Fit - Ways to Maintain a Healthy Lifestyle

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Drink plenty of water. Sweat a lot, but don't forget to maintain hygiene. Not Helpful 4 Helpful Exercising can make your body toned and healthier. Your basic body shape will stay essentially the same. Not Helpful 13 Helpful Not Helpful 24 Helpful Not Helpful 8 Helpful Most people can safely lose between lbs. If you're severely overweight, you might lose weight more quickly though. Not Helpful 6 Helpful Make healthy food choices.


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Drink plenty of water, and walk a lot. You can't stay healthy without moving your body regularly. Not Helpful 21 Helpful Carbs will provide energy for workouts but are high in calories , and protein will aid in muscle growth. Foods high in potassium, such as bananas, will help you to avoid muscle cramps. Not Helpful 22 Helpful Lemon Baked Salmon is when you buy a salmon and put lemon juice on the salmon before baking it. Not Helpful 29 Helpful Include your email address to get a message when this question is answered.

Already answered Not a question Bad question Other. Did this video help you? Article Summary X Start your fitness plan by creating a daily walking, jogging, or cycling schedule to keep your heart and lungs active through exercise every day of the week. Did this summary help you? Tips Try not to overdo it. Related wikiHows. Article Info This article was co-authored by Michele Dolan. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy.

Co-Authored By:. Michele Dolan. Co-authors: Updated: March 29, I understand what I need to keep fit or healthy, but after starting to grow a habit I never could continue it to the next level. This article motivates me and shows how I can keep following a routine by taking it all slow, understanding my pace, telling close ones to join me, and rewarding myself.

Thanks a lot. Rated this article:. LH Linh Hani Oct 1, Therefore, I find it absolutely significant and this article may help me keep healthier! NB Nidhi B. Aug 14, D Durga Nov 28, Showing with pictures and explaining clearly, really a good job. I've lost loads of weight and kept fit using this! Thank you, wikiHow. MC Madison Casey Mar 24, Now I eat lots of veggies.

K Kenneth Sep 15, Christabel Chinaza Paul Jun 26, A Anonymous Mar 8, Further, cheap mats disintegrate quickly, so investing a little more money in an eco-friendly yoga mat is certainly worth it. Now that you know you want an eco-friendly yoga mat, there are a few other things to consider in choosing a mat:. However, it can be tough to feel the floor at all and can make you feel a bit wobbly at times.

The thickness really depends on your specific body type and the yoga you are practicing. Slippery vs. Sticky You want traction out of your mat, especially in any of the more strenuous yoga practices, which is why a stickier mat is usually preferred. A yoga mat that is sticky can help prevent sliding, and makes it easier to keep your alignment in check when you switch and hold poses.

The texture can also affect the comfort level. A mat that has some traction is important, but you want to be comfortable. You can choose a mat that is a little rougher, and as you advance in yoga, you can become more experienced in how rough you want the mat.

How to Keep Fit: 14 Steps (with Pictures)

Durability Of course you want a mat that is durable and lasts a long time, but because eco-friendly mats are not made of synthetic plastic or rubber, they wear out more quickly than the cheaper brands. There are many durable, comfortable, and reasonably priced eco-friendly yoga mats that can fit your needs and budget.

Take a look around and find the best yoga mat that is right for you. Lisa Fimberg is a writer for ConsumersAdvocate. A Washington Post article this week discussed the health benefits of eating fruits, a debated topic among dietitians and nutritionists recently. While people should not cut fruit out of their diet totally, people really need to be aware of how much they move in a day, and move more as the remedy versus taking fruit out of their diet altogether.

About the Author:

JZ is a life-long athlete, lover of life and people, and wishes to help America break the chains of obesity. She provides customized nutrition coaching and fitness training services designed to help all guests optimize Stay Fit Living. If you like a flexible workout schedule, then you probably enjoy working out at home. Home workouts can be just as effective as going to the gym. Working out at home has many advantages, as you don't have to pay for a gym membership or transport to the gym, and it can be a private time you spend with yourself.

The exercises you do at home can be just as useful as the ones you do at the gym, without all the expensive workout equipment. When exercising at home, the first thing you need to do is create space. It does not have to be a lot of space, just enough that you can stretch without bumping into things. You only need a few necessary things that will help improve your workout significantly, and here are types of at-home equipment to consider, and Stay Fit Housing recommends CanDo :. Yoga or aerobics mat This is an essential workout accessory, whether at home or at the gym.

Doing exercise on the floor can lead to severe injuries that you can avoid by doing your workout on a mat.

Top Tips for Staying Fit and Healthy

Different types of mats are available on the market, they range in style, material, color, price and design, and whichever mat you choose to buy depends on your budget, your tastes, and the kind of exercise you intend to do on your mat. The most popular types of mats are foam yoga mats, rubber mats, cork mats, and polyurethane-rubber mats.

Each of these mats has their advantages and disadvantages, but if you are a beginner, look out for a soft, non-slip yoga mat that will give you some extra cushion while doing stretches, planks, push-ups, and other exercises. Weighted jump rope You probably used a regular jump rope when you were little, and it was fun because you could skip for hours without getting tired.

However, to optimize cardio, you should upgrade from a regular jump rope to a weighted one. A weighted jump rope will add some resistance and get your heart rate up in a shorter period, and it will also help you build more strength and endurance while you skip. If you want to make it even more challenging, add double-unders, high knees, and criss-cross between jumps.

Make sure you clear an ample space while using your weighted jump rope, or even better, jump rope in an open area to avoid breaking things. Foam roller A foam roller is a necessity, especially if you like to engage in high-intensity workouts. Strength-training exercises like weightlifting, squats, and core workouts can drain you and leave you sore. That is why you need rest days after intense workout sessions; rest days don't necessarily mean exercise-free days, as you should do low-intensity exercises like stretches and yoga to relieve sore muscles.

A foam roller is great for this, as it has three pressure zones that will help you to increase flexibility in your back, hamstrings, quads, and more, and it will ease muscle soreness and help to increase your range of motion. Just relax, lay in a comfortable place and position, and roll away. Soft medicine ball Traditional medicine balls can be dangerous around the house, as either you, your kids, or pet could toss it around and break something. To avoid this, you can add a soft medicine ball; it still provides the weight you need, as the balls range from four to forty pounds, but it is made from leather so you can safely throw it or toss it while doing your workouts.

Kettlebell If you want a total body workout, you can try out kettlebell exercises. You can purchase an adjustable kettlebell, with a weight range of ten to forty pounds, and you can choose whichever weight you need for your particular exercise. Resistance bands Resistance bands are an essential workout gear for anyone serious about working out at home. Mini resistance bands are portable enough and incredibly effective, and they have three levels of resistance that you can utilize for stretches, mobility exercises, yoga, and more.

Dumbbells There is most likely a long rack of dumbbells with different weights available at your local gym, but you can't have that at home unless you have a personal gym space. This does not mean you can't have the same benefits; you can buy adjustable dumbbells that come with a storage rack so you can easily slide it somewhere safe after you workout. Workout DVDs Coming up with a workout routine can be challenging, especially when you are a beginner, but you can't let that discourage you from continuing your daily exercise.

All you need to do is purchase a workout DVD that will guide you through your workouts and also help you to maintain proper form as you exercise. There are many great exercise DVDs that you can use, and there are beginner, intermediate, and advanced DVDs available for all at-home athletes.

Emmanuel Domingo is a fitness and health enthusiast whose everyday goal is to stay active and fit, so he has much to share with his audience. In addition to regularly hiking and dancing, he also loves focusing on nutrition by cooking healthy, flavorful, and exciting meals for himself and his girlfriend. Well, you can always do your exercise on the airplane itself! Bizarre, I know, but after a long flight home recently, I was surprised to find the lovely flight attendant, Tasha, doing biceps curls with the water bottles in the back of the plane.

This brought a smile to my face, and here is her routine:. So, for a total of reps, you get your airplane program groove on. You must make sure you stay seated if the plane requires you to do so.

2 Get off to a slow start

Otherwise, keep your fitness going no matter where life may bring you. And if Yoga is your exercise of choice, click here to check out this Yoga on a Plane routine. The making of resolutions seems to get just as much hype as the percentage of people who fall off the wagon. With the rise in wellness brands and health consciousness, it is easier to find healthy lifestyle options that fit our goals and interests. Follow these three easy tips to choose an option that is best for you, and make getting healthy a resolution you will definitely keep.

Tip 1: Choose activities and foods that you enjoy, and that fit your lifestyle. Love a mix of cardio and strength-training and can devote a full hour to your workouts?

HOW TO GET FIT IN 2018! Stay Motivated to be Healthy in the New Year

Orange Theory might be your new addiction. Indoor cycling — like at SoulCycle — may be your soul mate workout. Check out times that classes are offered to make sure you will actually get there. The same goes with food. The number one reason diets fail is because cravings take over, so choose a way of eating that either still incorporates some of your favorite foods — like IIFYM — or offers plenty of options to recreate those meals with new ingredients — such as Ketogenic.

Look at your work and personal schedules: you may be a meal prepping All-Star, or someone who needs to order from a meal delivery service. Yes, you are making changes to your current activities and way of eating, but the more aligned they are with your interests, the more likely you will be to stick to them! Tip 2: Set realistic goals. Those of use who want to lose weight must understand that the goal is to lose body fat, and preserve or gain lean muscle mass. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. How about we take fat loss off the table completely and set more fun, realistic goals?

Water is one of the key ingredients to improving your health, and most of us do not drink enough of it. Make a goal to drink a gallon of water per day, and each time you achieve the goal, celebrate the win! Create a little day gallon challenge, and at the end of those 30 days do something nice for yourself — new workout gear, new water bottle, etc. Last point on the topic of realistic goals: the rate at which we lose body fat and gain muscle is a completely individual experience.

Take your eyes off of the infomercials on TV and TransformationTuesday pictures we see on social and turn your vision inward. Your body loves you, and works hard to keep you alive. Honor where you are, and feel awesome about where you are going and the pace in which you are getting there! Tip 3: Change your mindset from lack to abundance. Absolutely not, and you may choose to indulge a bit in something that is outside of your plan. FYI: many restaurants are happy to accommodate your dietary needs — just ask! Diets can make you feel like you are dying from hunger, deprivation, and the like.

Instead of believing that you are on a crash diet and crazy workout plan to lose weight, keep telling yourself that you have chosen to thrive in with a healthy lifestyle. There is an abundance of healthy lifestyle choices, from boutique fitness studios and eating programs, to whole food meal delivery services and travel.

Choose the style of eating and exercising that best fits your goals and interests, be realistic in your goal-setting and award yourself for the victories , and adopt the mindset that you are choosing a new lifestyle because you love and honor your body. This is going to be your best year yet! Kate Jaramillo is a certified Spinning Instructor and a Ketogenic living expert. Kate has been leading the way in the Ketogenic community for quite some time as the Creator of Ketogenic Living , Ketogenic Living , the Ketogenic Living Coach Certification, and co-creator of the Keto She currently resides in Miami, FL with her husband, three daughters, and fur children.

Connect with Kate on Instagram. Even though I am a fitness and nutrition coach, I do not advise my family, friends, and clients to skip the turkey and gravy and decadent pumpkin pie. I say go in with a plan so that you don't make yourself sick, and you can enjoy your holiday without any restrictions.


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Elevating your heart rate through high intensity interval training HIIT has been proven a gagillion times to create an increase in your metabolic rate which can last up to 24 hours. How cool that your metabolism is revved up for when you dive into your feast? Water is excellent for decreasing the salt volume in your blood from all the treats you'll be eating on this day. In addition, water throughout your celebration means less booze in your system. My new one, which was a hit, is called wing sauced cauliflower.


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Going to bed late lowers your immunity, thereby making you more susceptible to getting a post Turkey Day sniffle. Realize that Thanksgiving is only one day out of the year. However, a life of gratitude on the daily can truly lift up your spirits and provide you with true fulfillment for every day of the year. It can protect you from a range of conditions, including heart disease , type 2 diabetes and some cancers. But the type and amount of exercise you should do changes as you age. To ensure that you are doing the right type of exercise for your age, follow this simple guide.

In childhood, exercise helps control body weight , builds healthy bones , and promotes self-confidence and healthy sleep patterns. The US government recommends that children should get at least one hour of exercise a day. As a tip:. Children should try a variety of sports and develop skills, such as swimming and the ability to hit and kick a ball. Exercise habits tend to steadily decline during teen years, particularly in girls.

5 Simple Tips for Fitness Success

Getting enough exercise promotes a healthy body image and helps manage stress and anxiety. You can also:. For teenagers who are not into team sports, swimming or athletics can be a good way to keep fitness levels up. You are at your absolute physical peak in your mids, with the fastest reaction times and highest VO2 max—the maximum rate at which the body can pump oxygen to muscles.

The good news is that regular physical activity can slow this decline. Building lean muscle mass and bone density at this age helps you retain them in later years. This involves dividing your training regime into progressive cycles that manipulate different aspects of training—such as intensity, volume, and type of exercise—to optimize your performance and ensure you peak for a planned exercise event, such as a triathlon.

As careers and family life for many intensify in their 30s, it is important that you maintain cardiovascular fitness and strength to slow normal physical decline. If you have a sedentary job, make sure you maintain good posture and break up long periods of sitting by forcing activity into your day, such as routing your printer to another room, climbing a flight of stairs to use the bathroom on another floor, or standing when taking a phone call so you are moving every half an hour where possible.