Workout Tips From Those Who Know

It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!

1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.

2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
• Interval Training:  "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class. 

3. Set Realistic Goals 
 Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.

4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.

5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.

6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.

7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!

Eggs

Eggs used to have a bad wrap for being high in dietary cholesterol. Eggs are now being embraced for being great sources of healthy protein and nutrients like vitamin D. Why the change? Well research is now showing that the cholesterol in our food has less of an impact on blood cholesterol than we previously thought that it did. And don't just eat egg whites, the yolk has tons of good things in it too that your body needs!

For a quick breakfast top a piece of toast with a sunny side up egg. Or scramble a couple of eggs with some bell pepper, diced ham and a sprinkle of cheese. Or hard boil some eggs and eat one for a morning snack or slice one and put it on top of your salad with lunch.

Bananas

I love bananas, really love them. My husband makes fun of me because if we ever go a day without bananas I am honestly sad. I eat at least one a day with breakfast and often have one later in the day for a snack. I don't know why I love them so much but I really do. I knew they were good for you and had potassium in them but recently I have found out even more great things about them.

When you eat a banana, especially when it still has a touch of green (which in my opinion is the only time you should eat them!) makes them one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

Slice it up and put it in your cold cereal, granola or oatmeal. It adds great flavor and a touch of sweetness.  Or try out my new favorite way to eat my banana at breakfast. Spread peanut butter on a slice of toast, cover it with sliced bananas and then sprinkle cinnamon on top. It is so good and filling!

Greek Yogurt

This yogurt is thicker than regular yogurt with a slight tang to it. It is packed full of calcium and protein, nearly twice as much as regular yogurt.

Make sure when you pick out a Greek yogurt that you check the nutrition label. Some are definitely more like dessert and are loaded with fat, calories and tons and tons of sugar. I try to pick ones that have 100-130 calories per serving and 8-10 grams of sugar. Your safest bet is to just pick a plain one and jazz it up. That is my favorite way to do it because then I am not stuck with just one flavor, I can flavor it for what ever mood I am in.

Here is one of my favorite breakfasts:

1 cup Greek yogurt
drizzle of honey
couple shakes of cinnamon
fresh strawberries/raspberries/blueberries if I have them
2 T Craisins, dried blueberries or dried cherries
1 T Pecans/almonds/walnuts chopped up

Mix together the Greek yogurt, honey and cinnamon and then sprinkle the other ingredients on top. If I have some granola I like to sprinkle 1/4 cup on top instead of the nuts!

It's so good and tasty and filling!