10 Simple Tips to Get Fit & Healthy

Amid a global pandemic, there is no better time to start making your health a priority. Start today by incorporating some of these simple tips into your daily life. To have success, you must have fun and enjoy what you are doing. Use the following 10 simple tips to get fit & healthy to kickstart your new lifestyle. Your body, Mind & spirit will thank you!

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Tip 1. Do H.I.I.T. Training

H.I.I.T. Training (High-Intensity Interval Training) is all the craze these days, and it’s one of the best approaches to burn fat efficiently,  increase your aerobic fitness and target belly fat.

H.I.I.T. stands for High-Intensity Interval Training, and it’s a tremendous fat-burning exercise regime that can help you to burn fat faster in a shorter time frame.

When working out, longer workouts are not always better! H.I.I.T. involves doing short bursts of exercise between 20 and 60 seconds and having a rest period in between. The best thing about H.I.I.T. is that it can be done by anyone, anytime and anywhere without any equipment. All you need is your own body weight, 15-20 mins and that’s it. 

Perform 20 seconds of each exercise and with 20 seconds of rest after each exercise. Repeat 3-4 rounds

Tip 2. Eat Foods In Their Natural State

Eating foods in their natural state will provide you with lots of vitamins and minerals which your body needs in significant amounts daily. Cooking destroys and depletes most of the nutrients, so try and eat as many fruits and veggies as you can in a raw state. There are many recipes online to make salads and vegetable dishes, more appealing and appetizing. 

The World Health Organisation recommends a minimum of 400grams per day or 5 portions of 80grams each as these foods are essential components of a healthy diet as they help to decrease the risk of health problems.

So, increase your fruits and veggies. I eat lots of fruits and veggies, and additionally I  supplement with the next best thing to fruits and veggies, and you can see details of my personal nutrition “must-haves” on my website. 

Tip 3. Keep A Check On Your Calorie Intake

If weight loss is your goal, it’s essential to bear in Mind the amount of food you are eating. There are many aspects to weight loss, and counting calories is not the be-all and end-all; however, it’s important to look at what you are eating and the amount your are consuming and adjusting calorie intake accordingly. 

To lose weight, you have to have a calorie deficit. So, use an online calculator to calculate how many calories your body needs daily just to stay alive; this is called your basal metabolic rate ( your B.M.R.). If you continually exceed your B.M.R., then weight gain is inevitable. Any exercise that you do will count towards the calorie burn. So write down what you are eating daily. You’ll be surprised how it all adds up, especially those glasses of wine in the evening. 

Tip 4. Get More Sleep

Getting proper shut-eye is so important, and I can certainly say that this is an area that I have lacked in since my son was born. He’s 9 now, and it’s better, but I still feel like I’m catching up for the last years.  Getting less than 7-9 hours of sleep per night will not only bring out your grumpy mood the next day, it may also cause some severe health problems. 

Research suggests that sleep deprivation can affect us both mentally and physically causing problems like lack of concentration, a weakened immune system, high blood pressure, weight gain, risk of heart disease and many more. Our body needs sleep to regenerate itself. Just imagine what we do in one day, our body is continuously thinking, doing and functioning. Makes me tired just thinking about it, so treat yourself to a few early nights. If you have constant fatigue or any other symptoms from lack of sleep, always consult your doctor. 

Tip 5. Look After Your Gut

Our gut is the centre of our overall health, so looking after it should be a priority. A lot of health problems such as food intolerances like fructose intolerance, lactose intolerance, etc. start to manifest from what is going on the gut. Balancing the microorganisms in the stomach is vital as we have good and bad bacteria. Yeast, viruses and bacteria make up the microorganisms, and they are generally referred to as the gut microbiome or gut flora. There are trillions of these in our system. 

When these are out of balance, all sorts of things start to happen. So how do we look after our gut`?

• Start by cutting down on sugary foods as these throw the gut microbiome out of balance.
• Add probiotic foods to your diet such as fermented foods like sauerkraut, kefir, kombucha, miso and live yoghurt. These are full of good bacteria.
• Reduce Stress such as psychological Stress, getting more sleep, doing relaxation exercises and perhaps incorporating meditation as Stress can disrupt the microbiome.
• Exercising regularly, eating lots of fruits and veggies as well as increasing the fibre intake can all help to better gut health. Junk food & alcohol do not do the gut any justice and should be reduced where possible.

Tip 6. Start Planking

Processed with M.O.L.D.I.V.

Being fit and healthy is not only physical as your mental health is important too. You’ve probably heard the saying: Healthy Body, Healthy Mind = happy Life.  Mind and Bodywork together and in today’s busy, hectic world, we need to take some time out and switch off from the stresses of everyday life. Learn to experience the present moment because we can’t change the past and we can’t predict what will happen tomorrow. Take yourself out for a walk or try meditation. 

Meditation originated in India thousands of years B.C.E., and this ancient art of healing the body and Mind has become more visual in today’s world. I recently got into meditation, and it’s done me a world of good. It brings me back to the basics and helps me to get back into my spiritual field. I find this one of the ways to get my Mind in order and be with myself – mentally!  Check it out.

Tip 7. Start Juicing

Jo Mac

Juicing is an excellent way to add different types of fruits and veggies into one healthy glass. It’s a great way to cleanse the liver,  lose unwanted weight and provide the body with the vitamins and minerals it needs to survive daily and it’s one of my favourite tips to get fit & healthy.

I drink a lot of green juices such as cucumber and celery juice which promote healthy skin, and I make smoothies with kale, spinach and apple. They are my tonic for the day as they help me to feel fresh, energized and revived. 

You can do many combinations and it’s best to use organic produce where possible and drink them straight away on an empty stomach. See my blog about my top 5 juices and recommendations for and/or Juicer and blender from Amazon. 

Tip 8. Banish Sugar Cravings

We all have those annoying sugar cravings that drive us to the sweet cupboard when we least expect it. Trust me; you are not alone. But try not to give into them – well not all the time. Yes, life is too short to feel deprived all the time, but beating the cravings will help your health in every sense. 

I find that I have these cravings when I’m stressed and I just ask myself – Jo, why do you need this right now most times, I don’t need it, it’s just my body telling me that I do.  If you can take a moment to assess why you are craving sugar, then it’s the first step in the right direction to not give sugar cravings any more of your hard-earned energy. 

Added sugar is the killer of all evil, and learning how to reduce it will boost your health in many ways. So prepare yourself and increase your chances of success by preparing your mind, body and your fridge first. See my related blog for further information about how you can kick those sugar cravings to the curb and check out my favourite book called “White & Deadly” from John Yudkin. This book will open your eyes to the detrimental effects of sugar on our health. Grab your copy on Amazon.

Tip 9. Don’t Let Others Drag You Down

Have you ever been around someone that just leaves you feeling drained and exhausted?. Unfortunately, some people suck our energy dry and become known as energy vampires. They have hearts of gold, but they live their lives complaining and hoping that you have an exit strategy for them. Besides, they are very intent on bringing others down to their level so that they feel that they are not suffering by themselves. 

If you are experiencing this, do not let these people suck your energy dry. If you must have them in your life, then make sure they don’t take up too much space in your energy field. Stay away from people that pull you down and are always negative, and it’s not good for your mental health. Correct, good friends will always lift your spirits and have your back no matter what, and they will make you feel good even if you’ve been a bit grumpy. 

Tip 10. Meditate

Being fit and healthy is not only physical as your mental health is important too. You’ve probably heard the saying: Healthy Body, Healthy Mind = happy Life.  Mind and Bodywork together and in today’s busy, hectic world, we need to take some time out and switch off from the stresses of everyday life. Learn to experience the present moment because we can’t change the past and we can’t predict what will happen tomorrow. Take yourself out for a walk or try meditation. 

Meditation is thought to have originated in India thousands of years B.C.E., and this ancient art of healing the body and mind has become more visual in today’s world. I recently got into meditation, and it’s done me a world of good. It brings me back to the basics and helps me to get back into my spiritual field. I find this one of the ways to get my mind in order and be with myself – mentally!  There are many programs available in the App Store, making it convenient for you to meditate anywhere. 

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DISCLAIMER – PLEASE READ FULL DISCLAIMER

The information in this blog is for educational purposes only. It is not meant to replace any advice given by a medical practitioner or nutritional therapist. You must consult your doctor before embarking on any diet or nutritional/exercise program detailed on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Your doctor knows what is right for you.

The eating regime mentioned above does not serve as a cure or prevention for any illness, disease or medical problems. And it is also not recommended for people under the age of 18 years.

If you engage in any of the information provided on this website (and mobile version), you do so solely at your own risk. You agree that you are voluntarily participating in these activities and that you assume all risk of injury to yourself.

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