Health&Fitness Talk

Supporting Healthy Life Styles

A few small changes to change your life A few small changes to change your life
Life is always happening we can't stop or change it but work with it, around it and charge through it being the best version... A few small changes to change your life

by Kendi Charls

Life is always happening we can’t stop or change it but work with it, around it and charge through it being the best version of ourselves we can be.  Wouldn’t you rather wake up knowing you tried and failed as oppose to wishing you would have done something differently in life.  If you are waiting for everything in your life to be perfect to begin living a healthier  lifestyle; it’s never goin to happen.  Don’t think about; do it.  It takes a few small changes to get started.

I have heard all the excuses.  Although they may be true; they are still excuses.  You have kids, you can’t find the time, you are stressed out; you are broke….I  have heard them all.  That’s life.  You can let it run you or you can take control and create your own destiny.  The secret is…there are no secrets it just takes the will to want to make a few small changes to begin to see and feel BIG differences.  Here are a few to get you started today!

Tip 1:  Eat breakfast!   Jump start your metabolism right away in the morning!  Yes, something is better than nothing!

Tip 2: Drink more water.  Switch out some of the sodas, juices etc that you may be having and grab a bottle of water.  There are many flavored water options to add some flavor:)  Also before you  eat meals take a second and drink a glass or two of water to give your stomach a “more full” feeling which can help avoid overeating.
Tip 3: Switch out some of your other daily snacks or “office treats” with fruits and vegetables!
Tip 4: If you are dining out; make a “smarter choices.”  Try to stay away from fried foods and heavy foods such as pasta bowls and super-sized or over-sized meals.
Tip 5:  Take 20 minutes to exercise.  A good start would be finding 20 minutes a day;  three times a week.  No gym membership…No Problem!  There are plenty of things you can do outside or in the comfort of your own home.
Workouts Ideas:
1: Walk or Jog 20 minutes.  Get outdoors and take a stroll around the neighborhood. / Stretch
2: 5/10 minute walk or jog warmup followed by body weight exercises:
 – 15-30 jumping jacks
– 10-30 body weight squats
– 10-30 walking lunges or alternate lunges
–  5-20 pushups – if needed begin on your knees
– 10-30 situps
Go through the list before you take your first rest.  Rest for 1-2 minutes and repeat 2-3 times or as desired.  Notice I put a range from 5-30 – listen to your body or choose a number you think you can do and start there.  The next time you try this workout shoot for doing a couple more than you did the previous time.
-Stretch
3. 5/10 minute walk or jog warmup
– 5-10 pushups
-10-20 body weight squats
-15-30 jumping jacks
– 5 minute fast walk or jog
– 5-10 pushups
-10-20 body weight squats
-15-30 jumping jacks
– 5 minute fast walk or jog
– 5-10 pushups
-10-20 body weight squats
-15-30 jumping jacks
– 5 minute cool down walk
Stretch
Remember it’s not a race it’s a marathon.  Everything takes time but making the decision to start and slowly making simple and DOABLE changes can be more than effective.   Regular exercise releases endorphins, adrenalin, and seratonin as well as relaxes tense muscles and helps people sleep better.  Aside from helping your physical well being it reduces stress and depression, relieves anxiety, lowers blood pressure, supports weight loss and the list goes on!  Don’t wait until tomorrow; because tomorrow isn’t going to be easier than today.  START NOW!

Kendi Charls is a top ranked National Physique Committee competitor and a well-known advocate of healthy living through diet and exercise. She is a life-long athlete in multiple sports such as soccer, basketball, track, softball and volleyball. She is a graduate of the University of Northern Iowa where she received her BA in Fashion Design and played for the school’s volleyball team. You may reach Kendi Charls at kendicharls@gmail.com.

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