7 Tips to Start & Sustain a Fit & Healthy Lifestyle in 2019!

health_&_fitness

health_&_fitnessDo you want to live a fit and healthy lifestyle and have no clue where to start? In this article we’re going to cover seven easy tips to get you on track and start your healthy journey. We will strive to present valuable tips, tricks and hacks on living a happy, fit and healthy lifestyle.

To Begin, let’s talk about taking baby steps before you start going to the gym like crazy and prepping all those meals so that you could start that healthy lifestyle. In this article we will share seven easy tips that do not cost you any money and they can help you start this journey effortlessly and seamlessly. We will try to present a complete formula because what we’re trying to do is help you change your mind-set before you start chasing this so called  “healthy lifestyle. It is of utmost importance to understand that for any change to be sustained you need the help of your good buddy, your mind, because only deep-rooted values and beliefs can be maintained for a long period of time and maybe even a lifetime.

Another concept that we want you to grasp as a takeaway from this article is that; your body is 100% capable of taking care of itself provided it’s not overwhelmed with toxins and not underwhelmed with not enough nutrition. Here is our first tip:

Tip #1) to introduce and maintain a healthy habit you need to adjust your environment.

If you want to live healthy your environment needs to support it. All we’re trying to say is right through your pantries get rid of your junk food and replace them with her the alternatives. May be ranging from organic crystal chips to dark chocolate if you have a sweet tooth fine so that when you get those cravings for greasy and sugar alternatives you have something to go to if you’re not a very big fan of a cool turkey approach keep a healthy alternative next to your junk food such as your Oreos and when you’re just about ready to grab that junk food ask yourself should I be eating this just get yourself questioning that just like with food think about other elements in your life try and introduce a sense of what is essential or minimalism to everything that you have and come across on a daily basis question whether you need the extra pair of shoes or whether you need that extra hand bike the less amount of things that you have around you the less amount of thinking process that you need to exert to make those decisions which naturally translates to a lower stress and also did you know that you have limited amount of choices per day so for example if you waste these choices on choosing your clothes in the morning naturally you will have them less during the day when actually we have to make important life choices so think about it and actually more thing doesn’t make us more happy.

Tip #2) Start reading labels and buy food that does not contain any additives preservatives sweeteners colorant and flavor enhancers.

Such products unnaturally stimulate your taste buds which automatically makes you crave for more this means the highly processed food is carefully engineered to get you hooked so you always grab that bag crisp right as we mentioned in our second video which I will strongly advise you to watch it if you haven’t already this enables the huge food corporation to make food which is low in calories it’s low-fat sugar-free etc but all of these additives distract your hormones alter your gut bacteria trigger cravings and actually the chronic inflammation in our whole system.

Tip #3) Start questioning the type of foods that you’ve always been eating apply the rule that no food is neutral.

So, do you still think milk and cereal are the perfect choices for your breakfast? Do you really think that they provide you balanced profile of nutrition to get on track tackling your day? Don’t get us wrong we’re not telling you that you should be complete food Saints. Rather, what we’re trying to get at is to get you to challenge that next food decision maybe at a grocery store or at a restaurant. To make you question yourself whether that is healthy or not healthy? And, by doing this don’t ever get into the habit of judging yourself when you do something out of line. When you want to eat a cookie or a pizza or a burger whatever that may be. Just enjoy that decision and get to get to a state of enjoying your food decisions, while being confident that your diet is balanced, nourishing and moderated. So that you feel completely satisfied. The best way to make your food choices easy is to stick with Whole Foods and start challenging the alternatives.

Tip #4) The “Game Changer” absolutely must happen; the morning routine (waking up).

Always make the bed! Brush your teeth before breakfast; practice dry brushing and hydrating yourself with warm water with ginger and lemon… You may ask why? I’ll make you a bet that you will immediately have a feeling of fulfillment it’s a first success of your day. So, everything after that has to be good-as-well. And, of course when you come back home you come back to a clean house.

Brushing your teeth before or after breakfast is often a source of huge disagreement. However, we of course, supported by science, will tell you that before breakfast is the way you should do it because you’re removing bacteria from your mouth which enhance your digestive system and by removing bacteria and scrubbing your tongue actually stimulate nervous systems which means you stimulate your organs because overnight you go through a hibernation phase and a detoxifying face and mouth is one of the ways that the body excretes all of these toxins so it’s a good way to get rid of those. Use dry brushing if you haven’t heard about this before and if you want to have glowing skin or to get rid of cellulite or it can be the brain fog and just feel more energetic and vital. This is the answer, dry brushing. It only takes two minutes and it enable you to take advantage of your lymphatic system and the role of the lymphatic system is remove the waste all the bacteria and toxins from our body. So, we just need to stimulate that system by brushing our body. Since the morning routine is about cleansing and detoxifying, of course, you need to hydrate your body with lemon, ginger and warm water. Usually your digestive system in the morning is very sluggish so you need to help the body wake up and where cold water contracts the warm water will actually release and relax. So, it is by warm water and let the digestive system wake up gently. it’s almost like a tear drop. Cold water forces the waking up process and limits the ability to provide electrolytes for your body and first and foremost a lot of potassium and ginger also help your digestion and immune system. This type of hydration is essential to do it every morning because your body has been dormant, lying down for eight hours or so.

Tip #5) Slow down your thoughts and reflect without judgment take the time during your day to slow down and give your mind a break.

health_&_fitnessWe’ve consistently requested and been asked to multitask at our jobs and we rush from one Often, we barely have time to stop and reflect on what’s gone by via the day. Usually at the end of the day we even question ourselves hey what did I accomplish over the course of the day? So, what we do is: start our day with meditating 15 minutes as soon as we wake up and that gives us the clarity and the calmness to tackle the day. On the other hand when you’re vulnerable to emotions and the consistent judgmental nature of the over emotional environment, take a step back don’t respond to a hot email;  don’t get into a conversation aggressively don’t; judge yourself if you made a mistake; don’t be depressed thinking about something that you’ve done in the past just be in the present, let the emotions pass by and reserve your judgment. Hey, don’t get us wrong we’re not asking you to be cold-hearted assassins. What we are saying is: fight the urge when you’re about to judge.  Be reserved. This will help you to regroup your own thoughts and possibly replenish and strengthen your relationships whether it be from food to friends.

One very simple method that you can use to help to slow down your thoughts and bring clarity to your day is to simply start by keeping a “bullet journal”, which is a fancy way of saying write down a to-do list every single day start by setting out some time to do exactly what you want to do, The most important items first, of course..

Tip #6) Always overestimate the time that you expect to spend on something that you want to do over a given day.

By the end of the day you can check off all the things that you have done and have a sense of fulfillment. Also, this is a great place to write down what are you grateful for, or track your water intake or your healthy foods or your work cards everything. But we don’t track calories, right? We don’t track micros and calories. Tip number six from both of your meals vegetables as we mentioned before we are taking baby steps. That is why we will not advise you to completely change your meals and start to eat completely different food. What we do want to advise you about, is to avoid loading your meals with vegetables. So, before you eat your juicy patty pizza just prepare a simple salad with tomato and spinach some salt and pepper it doesn’t really take that long, does it? And, actually there is a high chance that you eat less of the junk food the same goes for the sodas you drink — for example before drinking a glass of coca-cola just drink the same amount of water before-hand. Chances are you will not want the coca-cola.

Tip #7) Our final tip: Introduce activity and train smarter not harder. The key here is, make it sustainable.

If you’ve never stepped into the gym don’t start with a five-day 60-minute massive workout plan. Start with very small steps start with working out or doing some push-ups at home or walk to work and let you mind follow and let your body simply adapt. On the other hand, don’t over exert yourselves. Don’t think that doing ten times the same thing would bring you quicker and faster results. After all folks this is a long journey. So why rush it? Actually, this was my case. Before I was running on the treadmill like crazy for 40 minutes and actually it didn’t serve my purpose at all. I wanted to lose weight, but I didn’t know that what I was doing was not the most efficient method. Let us know if you want us to explain why cardio is not as effective/ efficient as resistance training or why compound exercises are better.

That’s it for this post let us know in the comments below if there are any things that we might follow-up on in order to help you have a better result. And, remember to measure your success in the journey by your dedication to the journey, not cheese balls. It’s not about 10 pounds or 5 pounds you lost. It is more about the simple fact that you paid attention to how you eat, that you started to meditate and that you went to the gym… These are the many successes that you have to enjoy. It’s all about the journey not the destination!

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