Keeping fit and eating well sometimes seems to be a goal high, unreachable. Working many hours, taking the kids to their extracurricular activities and then picking them up, doing the laundry, and keeping the house take a lot of time and energy, which leaves you with little to exercise and strive to plan and prepare healthy meals.
Anyway, with a little organization and a lot of dedication, you will be able to find quick ways to perform exercises and make nutritious dishes without taking time away from the rest of your responsibilities.
Take a little time to put your life in perspective before making long-term physical (and nutrition) plans. Make sure the goals are realistic so that all your effort is worthwhile.
Franci Cohen, owner and CEO of Fuel Fitness, Brooklyn, New York
Conduct an honest assessment
Take stock of your fitness and your diet. To assess the level of your fitness, Franci Cohen, owner and CEO of Fuel Fitness in New York, suggested some home tests.
Measure and record your heart rate before and after a quick walk around your block.
Do as many arm pushups (pushups) as you can and record the amount achieved.
Measure the flexibility of your hamstrings and the lumbar area of your back with the test of sitting and stretching. Place a stick on the ground. Sit with your legs in a flat position, parallel to the rod and one end of it the same height as your coccyx. Stretch forward as much as you can while still feeling comfortable and without lifting your knees off the ground. Repeat this two or three times and record the best result.
Calculate your body mass index. These numbers will give you a basis to measure your physical state.
To evaluate your diet, Isabel De Los Rios, a certified nutritionist and co-founder of BeyondDiet. com in Mount Pleasant, South Carolina, recommends paying special attention to how you feel each day. "If you feel lethargic and fatigued, and it is difficult for you to reach the end of the day, this is a clear sign that something may not be right. in your way of taking care of your body and your health, "he said.
To better understand your eating habits, start keeping a diary in which you take note of everything you eat and drink for a week. Then review it to see what you are consuming regularly. Too many sodas? Too much bread and pasta? Not enough vegetables? This can help you see where you are in order to make changes.
Use this information as a set of basic personal data to help you register success.
Prepare a plan
When you decide to improve your fitness and nutrition, you need to have a clear idea of what you want to achieve and how.Do you want to lose a certain amount of pounds? Download two sizes? Complete a half marathon? Stop drinking caffeinated beverages? Start with a general long-term goal of knowing where you want to go, including exercise and diet, and make sure you are realistic with your intentions.
"You must take into consideration all the variables of your daily life," said Cohen. "Take a little time to put your life in perspective before making long-term plans in terms of fitness (and nutrition). Make sure your plans are realistic, so that all your effort is worthwhile. "
Put on a series of short-term goals that mark your progress. "Focus on short, easy, achievable goals that help you build your self-confidence and make you familiar with the habits and rituals you need for a successful program to bear fruit "said Brad Siskind, owner and trainer of FlatbellyLA in Los Angeles, California.
Do not start trying to do too much. If completing a half marathon is your goal, instead of trying to run several miles on the first day, run one block, then two, then six. "Increases are the best way to progress when it comes to improving fitness," he said. Cohen.
De Los Rios suggested setting weekly goals with a reward for success at the end of each week. "My favorite rewards are those that have nothing to do with food and are special tastes for me," he said. to the manicure, pedicure, to be massaged or even a new magazine or book are rewards that I love. "
Take words to action
As you put your plan into practice, consider what you can do during the day without costing you too much stress or time. For the exercises, Siskind suggests doing squats while brushing your teeth or lifting your calves while making your coffee.
To keep up with your diet, De Los Rios recommends finding shortcuts so that eating healthy is part of your daily routine. His favorites are the leftovers. "If I can cook or buy something healthy, I make sure I make enough to have plenty of leftovers for the next day, and to store in the freezer for the next week," he said.
He also suggested having three quick meals, to go, that can be made in 10 minutes or less, such as vegetarian omelets or smoked salmon served with salad. "I also make sure I know where the healthy options are that I have around," he said. "For me, these are the nearby grocery stores, which have bars with salads and the local deli shop that offers many salads and delicious meals that are ready in a matter of minutes."
Quick Tips for Not Leaving
/ Aurora Creative
Get the most out of your time by including fast ways to eat right and incorporate daily exercises.
"Making breakfast a healthy meal is easy," said nutritionist Isabel De Los Rios. Your favorite breakfast options? Greek yogurt, almonds and half a banana or two boiled eggs, already prepared and stored in the refrigerator, with half a banana.
Getting the most out of your slow cooker will save you time while giving you a nutritious meal. "In less than 10 minutes, you can make a roast, chicken or pork, or even fish with some vegetables and potatoes, and have a delicious meal waiting for you when you get home after work, "said De Los Rios.
Perform a fitness routine in a matter of minutes with a set of kettlebells. "As little as it is, it's also part of the most effective full-body exercise routines ever advised," he said. Coach Brad Siskind. "All you need is 15 minutes, and you'll be sweating right away."