How to get in Shape in 3 Months

Everyone knows that summer is officially over once Labor Day arrives. More importantly, after months of lounging around and neglecting your summer body goals the return of fall provides an opportunity to develop a workout routine to help you get back in shape. You may have made a new year’s resolution back in January to workout daily, but didn’t stick to it. Good news for you though… September serves as another month to resume your once forgotten fitness journey. With a few months left of the year why not make it your goal to develop a workout routine that you can stick to.

Here are some fall fitness tips to get you back in shape:

Set a Fitness goal

goals

Before you get back in shape you have to set a goal. It is impossible to lose weight or tone your muscles if you haven’t targeted a specific area to train.Figure out what it is that you’re wanting to work on to be fit and let that serve as your guide when creating a workout routine.

Do workouts you enjoy

 

Working out should be FUN; you shouldn’t look at working out as something dreadful. Once you’ve figured out what area of your body you’re wanting to target, create workouts that are related to that area. There’s no better way to make working out enjoyable than by creating your own workouts. Use this link to find personalized workouts.

Make time

 

Do you find yourself wishing there were more hours in the day? We’re given 24 hours for a reason, so put idle time to good use and be productive. Handle your responsibilities and make time to workout even if it’s just for 30 minutes because your body will reward you as a result. 

Eat a balanced diet

If you think the way to get in shape is just by eating healthy you are mistaken. The idea of “eating healthy” can actually be a person’s downfall as they’ll find themselves thinking they have to eat salads, fruits and other foods in small portions. It is more than likely that if you’re only eating healthy foods you’re lacking the proper nutrients that your body needs. So, rather than thinking you have to eat healthy, think balanced. Visit Choosemyplate.gov  for more information about proper nutrition.

“A little progress each day adds up to big results.”

-Unknown

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Stress Management 101

STRESS

It’s a six letter word that brings an array of emotions that make our everyday lives a little bit harder. The three main stress contributors include, work and school, relationships and self-generated stress.

So how can I manage stress?

Learn the acronym R.E.L.A.X. its meaning provides five tips to managing stress.

R- Recognize

This is the first step to managing stress; you have to identify what it is that is stressing you out and what causes the stress. Identifying your stress triggers can help eliminate it all together.

E- Exercise

Exercise is proven to release negative emotions, so try to get 30 minutes to a hour of physical activity daily. Get bodied by Fit 29 and attend a boot camp in your area.

L- Let it go

Think like Elsa from Frozen and just “let it go” because 9 times out of 10 whatever it is that has you stressed won’t even be a thought in your mind a month from now.

A- Attitude

You have to change your attitude to determine your altitude. Try to stay positive and most importantly find something good in every situation.

X- e(X)tra sleep

Sleep is so important because it refreshes your body, so you can function throughout the day. Make getting enough sleep a priority.

Make time for YOU

Set aside time to do things for leisure
If you work hard, you can play EVEN harder!

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Determine some ways that you can distress you life and think of those ways whenever you’re faced with stress.

The importance of sleep: An inside scoop to boosting brain power & overall wellness

As an adult it is so easy to get consumed with work, school and just life itself that you neglect the No. 1 thing that can refresh your body to conquer each day, which is SLEEP! Getting enough sleep is important for a few obvious reasons, which include making you feel better physically and emotionally, boosting your health and helping with memory retention.

So the question you should ask yourself is are you getting enough sleep? 

Below is a chart, which shows the amount of hours you should get based on your age.

National-Sleep-Foundation-recommendations

What are some consequences to insufficient sleep?

Short-term consequences include:

  • Judgment
  • Mood
  • Ability to learn & retain info
  • An increase in the risk of serious accidents/injuries

Long-term consequences include:

  • Health problems (obesity, diabetes, cardiovascular disease, and even DEATH)

So how do I get better sleep? (I’m glad you asked)   sticker,220x200-pad,220x200,ffffff

  1. Create a sleep schedule & stick to it

Get organized in your daily life. The best way to assure that you go to bed at the same time every night is by being productive during the day. Make notes to yourself and get a planner to stay on task, so you are not frantically trying to get tasks done when you should be preparing for bed. We live in a technological world, so use your smart phone to set alarms to help you stay on track.

2. Put books & homework away at least 30 minutes to a hour before bed

This includes your other devices, too. Studies have shown that if you don’t use electronic devices 30 minutes to a hour prior to going to bed you will fall asleep faster.

3. Skip alcohol before bed & watch caffeine intake

Going to sleep buzzed from a night out might make you feel like you can fall asleep faster, but it actually increases your risk of disrupted sleep. Drinking too much caffeine can give you a coffee buzz, which will leave you feeling restless.

4. Don’t pull all-nighters

Don’t procrastinate; map out study plans over the course of the semester.

5. Take naps

A 20 minute Power Nap goes a long way; it helps you recover in order to conquer the day.

Sleep helps with your overall wellness

Sleep –> Improve memory –> which sharpens attention to retain info –> SUCCESS

Getting enough sleep plays an important role in your academic & career success.

 

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