6 Health Tips to Make You Feel Great

We are constantly being overwhelmed by a large amount of advice, fad diets and ways in which we should and should not exercise. There are a few very simple steps that you can take on a daily basis that will change your life for the better!

Consume Fresh & Natural Foods

No doubt many of you feel confused about what foods are right, what is wrong, what does “in moderation” really mean and how food plays a role in your health and fitness.

I can tell you now that a healthy diet is the most important role in all health and fitness goals. If you are training everyday but you aren’t fueling your body with the correct nutrients then you won’t get the results you want.

So ditch the processed foods and head to your health food section for all the best fresh vegetables and lean meat.

Here is a brief run down on the macronutrients you should be adding to your diet:

Firstly, anyone can check their macronutrient requirements, amounts will vary depending on weight, height, age and activity level. There are plenty of macronutrient calculators online so check them out.

• Protein should be sourced from lean meats, fish and eggs to name a few. If you can’t get enough protein from your food then Why Protein Shakes are worthwhile consuming. Consult your local Supplement Store and General Practitioner for advice on what is right for you.
• Carbohydrates need to come from natural foods such as wholegrain oats, sweet potato or rice. Ditch the processed food, such as, take away food, chips and frozen meals. Yes carbohydrates are important, they give us most of the energy that our body needs and are the first source of energy when we exercise, without carbohydrates our bodies will take the energy required from the protein in our muscles, so basically muscle will eat itself to feed itself, and that for many will completely negate the reason for exercise in the first place.
• Healthy Fats also play a role, they provide energy, absorb certain nutrients and help to maintain your core body temperature. Some healthy fat options include avocado, almonds and natural nut butter just to name a few.

Stay Hydrated

Water is important to regulate our body temperature, remove waste, and lubricate joints. H2O is crucial for good health.

A goal for you this week should be to remove your consumption of juices, soda’s and alcohol. See how much better you feel!

Alcohol and soda can block your absorption of important nutrients such as B-Vitamins and will adversely affect your exercise progress by losing muscle mass/growth and increasing body fat.

Exercise Regularly

Make sure you increase your physical activity and be sure to include weight lifting in that activity. Lifting weights will not only help you burn body fat faster, build muscle and increase strength but it protects bone health, improves balance and coordination, boosts energy and will boost your mood.

Get More Sleep

The amount of sleep you have will influence every element of your day-to-day life, it plays an important role in healing and repairing your heart and blood vessels and a lack of sleep or ongoing sleep deprivation has been linked to an increased risk of heart disease, decreased insulin sensitivity, kidney disease, high blood pressure, type 2 diabetes, lower testosterone concentrations, and delayed exercise recovery.

Adults are recommended to get 7-9 hours of sleep for optimum health each night.

Stop checking the Scales

It is a constant topic of conversation among those wanting to achieve their perceived improved figures; however checking the scales every day will eventually be disheartening because it may not decrease as fast as you would like. Depending on your current weight, age, height and sex, weight loss is different for everyone. If you are eating healthy and exercising regularly and your clothes fit better, your strength is increasing and your body is transforming into one of toned muscles and lower body fat then why does weight matter? If you look and feel better than you are doing something right and keep up the great work.

Consult your General Practitioner or visit your local Supplement store for a body fat and muscle mass measurement. ASN in Charlestown, NSW can offer this to you at a set price and it will be valuable in your health and fitness journey.

Stay Positive

Healthy eating and regular exercise can have a very positive impact on your mental state. It can reduce stress, give you a feeling of empowerment, increase your self confidence and generally make you happier. If you are actively working towards your goals then you will naturally feel more successful. Issues you once found a big deal may become quite small when you focus your efforts on more important things.

Written by Ash Sheppeard, Personal Trainer at Planet Fitness