3 Tips to Achieve a Healthy Lifestyle

Living a healthy lifestyle is a goal for a lot of people, but not always one we put first. With work, family, and other things taking up our time we often forget to take care of ourselves.
But it doesn’t take as much time or work as we think it does (so quit the excuses!). Here’s some great advice from Chelsea Van Blankers, a certified personal trainer & fitness instructor on how to get healthy (and stay healthy!). 
Get Moving: Exercise

There is no need to spend hours in the gym!
Even 10-15 minute bursts of activity are beneficial.  When short on time concentrate on large
muscle groups and combination moves. This will burn more calories and cut your
workout time in half. 
For example add bicep curls when doing a lunge. (Holding
a set of dumbbells step one foot back and lower into a lunge position, do a
bicep curl before pressing back up. Then step your feet together and repeat on
the opposite side.) 
Another trick is to add in a plyometric move. This will get
your heart rate up, training your aerobic and anaerobic systems at the same
time. In other words you are doing your cardio and strength training in the
same workout! Example do a set of 8-12 lunge and bicep curls then a set of
10-20 jumping jacks or mountain climbers. There is also no need to do 100’s of
crunches to get a flat tummy. Always mindfully engage your core throughout your
entire workout.  Remember spot reduction
is a myth, abs are really made in the kitchen!
150 minutes of moderate to vigorous aerobic activity per week and a minimum of 2 days of strength training will help reduce the risk of heart disease, high blood pressure, stroke, certain cancers, osteoporosis and type 2 diabetes.  The more activity you do the more health benefits are gained.
Food for Thought:

Eat Right
Body composition plays a huge part in your nutritional needs because muscle takes more calories to maintain (even when you
are not exercising) than fat. So grab a set of weights!
Everyone’s needs are different.  Ditch the fad diets: low carb, no carb, low
fat, no fat, replacement meal shakes, cleanses etc. You will never experience
long term results on a short term quick fix
. All macro nutrients are important
(carbohydrates, fats and proteins).  
counting calories and eat nutrient dense foods. The less processed the food the
better it is for you.
Get real about what a portion size looks like and fill
your plate with colour. 
The biggest challenge with our diet is to
listen to our body. Are you really hungry? Or are you bored, emotional or
thirsty?  Most of us are dehydrated and
thirst disguises itself as hunger. By drinking 2 litres of fresh water a day
you will cut cravings and improve your skin and digestion
. My water bottle
never leaves my side.
Be mindful when you are eating. Really
taste your food.
I know it sounds ridiculous but we are always in a rush and
our eating habits have suffered from it. When you stop and enjoy your food and
chew it properly (which will aid in digestion and nutrient absorption) you will
take in fewer calories and feel more satisfied. 
It takes 15 minutes for your stomach to tell your brain that you are
.  A lot of extra calories and be
eaten in those 15 minutes. We all have felt the ‘I’m about to explode’ I ate
too much feeling after a big dinner. Being mindful will help avoid those
unpleasant feelings.
Get Your A@s in Gear:       Get Help
With so much conflicting information out
there about health and fitness it is hard to know where to start.  A Personal Trainer can help you reach your
goals faster by creating a program tailored to your specific needs and goals,
to fit into your schedule.  On top of
teaching you proper technique and form a personal trainer will coach you
through all the bumps in the road that come with making a lifestyle.  And most importantly make it fun and
A huge thank you to Chelsea for her advice for this post!
About Chelsea: Chelsea
Van Blankers is an ACE Certified Personal Trainer & Group Fitness Instructor and 200RYT Yoga Teacher who is passionate about fitness. Living in Delta, BC, she recently returned from a backpacking trip to Peru where she visited a once in a lifetime treck to Machu Pichu. To find out more about Chelsea & her fitness services, visit her website: Chelseavanbfitness.com
Image Source: Being Fit Is Fun
June posts sponsored by Cutie Pie Boutique

Leave a Reply