José Fernández's tragic passing has affected so many people.
The late sports star's longtime love reflected on their time together, writing:
[Image via AP Images.]
We’ve all heard the expression “it’s the small things that go a long way!"
Usually this expression is said in the context of relationships, but I’m here to tell you that this too is true when it comes to achieving your health and fitness goals.
One of the most common misconceptions is that you have to take drastic measures to see changes to your overall health and fitness. As a result people oftentimes become overwhelmed by the thought of drastic change, and in turn abandon the idea of implementing a health and fitness plan into their life altogether. But this is false.
Sure, the scale of change you implement will be directly proportional to the results you see, but any healthy change you can make, can and will make a difference!
In addition to that, making wellness changes can be done in what I like to call the “ramping up technique”. Where you start with small changes, which you then gradually build upon, until you reach your ultimate wellness goal.
1) Trade in Starbucks for Green Tea and your Soda for Water.
One mistake that I see people make over and over again… is that they drink their calories. One regular can of soda contains between 140-165 calories. In comparison water- contains 0 calories. A Caramel Frappuccino from Starbucks contains 410 calories. In comparison green tea contains 0 calories. Not only does the difference in calorie intake explain itself, but water helps us stay hydrated and flushes out bad toxins (to name only a few benefits!) and green tea is full of healthy antioxidants! Bottom line is- don’t drink your calories.
2) Use Olive Oil instead of Butter to Cook.
When cooking, people all too frequently make the mistake of taking a healthy dish, like salmon or chicken… but then using tons of butter and deep frying it! They’ve then successfully turned what could have been a healthy dinner, into an unhealthy one! Make a vow now to toss out the butter, and use extra virgin olive oil instead. Your meal will taste equally delicious, and it won’t be laden with all unhealthy saturated fat that butter contains. Taking that one step further… even better, would be to grill your meats! That way you’re not adding any unnecessary calories at all, and any fat the meat itself contains will actually drip out.
3) “Make fitness fun” 3 times a week.
I understand, we can’t all commit to a 7 day a week workout plan, especially when we have school, work & responsibilities… but in that same vein, our personal wellness is our responsibility! That being said, what we have learnt from last week’s “making fitness fun” is that we can get our heart rate up in many different ways! Create a ‘fun fitness’ plan that suits your lifestyle, and commit to it 3 times a week. That’s doable, don’t you think?
Now this is an important tip and you’re probably thinking “Sleep? I can easily do that, but how is that helping my wellness!?”. Let me tell you, sleep is probably one of the best things that you can do for yourself. Studies have shown that people who get 8 hours of rest a night, are healthier, happier, less stressed. Sleep promotes longevity, physical health and emotional wellbeing. Our bodies cells are also rebuilt and repaired while we sleep; again, another reason why it’s so important to get your rest! Not only that, but you will find you have more energy to commit to your fitness and wellness plan!
5) Pick one vice and avoid it!
Okay, we all have that one vice. That one type of junk food that we can’t get enough of, and that we know we overindulge in! Chips, Oreo Cookies, McDonalds fries, cupcakes… whatever your vice is… be honest about it, own it, and then… avoid it! For me, it’s Soda!
Try these and let me know what you think!
- WWE Diva, Eve