 | By Chalene Johnson
Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
- Look
at exercise as a pleasure and a privilege, not a burden or chore. Think
positively about the changes regular exercise will produce. Rather than
obsessing about your next meal, get excited about your next workout!
- Focus on short-term fitness goals with an emphasis on completing daily exercise.
- Work to take your exercise to new levels of intensity.
- Make
it your goal to do some form of exercise 6 or 7 days a week. If some
days you exercise once in the morning and once in the evening, even
better! If you're eating right, exercise will fuel your energy level!
- Create
an exercise schedule the day before instead of leaving it to chance or
waiting to "find" the time. If the last three Presidents of the United
States can make time to work out every day, you can make time too!
- Enjoy
contributing to the health of others by having a partner or friends to
exercise with, as well as recruiting others who want to feel better and
have more energy. Have a neighbor who's sitting on the porch every
morning when you walk by? Ask him or her to join you on your walk!
- Avoid
monotony by taking up new forms of exercising, or using things that
keep you motivated and inspired, like new shoes or great music.
- Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
- Subscribe to fitness magazines to keep focused on health as an overall way of life.
- Eat
well-balanced meals and remember that excess calories, even if they're
from food that's fat free and high in protein, will turn to excess
weight. No matter what the latest fad diet says, extra calories equal
extra weight!
- Limit caffeine and exposure to even secondhand smoke.
- Keep
a water bottle with you at all times and drink from it often. Water
should always be your drink of choice. To kick things up every once in a
while, try adding lemon, lime, cucumber, or a few berries to liven up
the flavor without adding significant calories.
- Stick with
eating plans you can maintain indefinitely. Remember that no matter how
hard you're working out, if you're consuming too many calories, you'll
never see the muscles that lie beneath layers of fatty tissue.
- Keep
a daily log of what you're actually eating. This includes every time
you grab a handful of chips here or eat the crust of your kid's sandwich
there, and ALL of your snacking.
- Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
- If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
- Don't compare your body to others'. Instead, work to be your personal best.
- Move
beyond the boundaries of weight loss and into total fitness. Measure
success by the way your clothes fit, not some number on a scale.
- Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
- Limit alcohol intake to special occasions.
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