Formal Fitness Training Top 10 Things to Do for an Amazing Life, and how to improve instantly!
1. Lift weights 2-3 x per week.
There is no single better thing you can do to help strengthen your muscles, bones, tendons and ligaments. You must do an appriopriate program for you. It makes sense to hire a professional to teach you proper form and make sure you are doing exercises appropriate for your body type and structure. Lifting weights has also been linked to decrease risk of depression, osteoporosis, increase mood, and better overall self-image!
2. Walk daily 45+ minutes (this can include work)
Walking and moving must be a part of your day. Use it or lose it. Walking at least forty-five minutes per day will strengthen your bones, increase your mood, and get your blood flowing. It can also decrease your stress! Get outside in nature or by water for a bonus pleasure inducing benefit.
3. Do 10 minutes of high intensity intervals 2-3 x per week.
Current research is suggesting that high intensity bouts of hard effort (85% of your maximum heart rate) and moderate effort (60% of your maximum heart rate) is the single best way to use body fat as fuel. Intervals take 1/4 the time of steady state cardio efforts. It’s hard work, but it doesn’t take long!
4. Eat a variety of fruits and vegetables or at least drink your greens.
Eat your fruits and vegetables! Did you hear this as a kid? Why do people still fight it? If you want to live a long healthy, happy, and illness free life you must consume fruits and vegetables. If you can’t stand the taste, sight, or smell of fruits and vegetables there are green supplements which you can drink in the morning to help cover the nutritional deficiencies you are creating by not consuming these things.
5. Sleep 7-9 hours per night
When you are working hard, working out, or otherwise stressed out, the amount of sleep your body will need increases. Aim for at least seven hours a night. A well rested mind and body will create a productive life.
6. Drink 90-130oz of water.
Dehydration can lead to brain fog, lack of energy, dry joints, headaches, and much more. Drinking water is one of the simplest things to do, but is what people often struggle with the most. In the United States we have some of the best water and access to water on the planet. What are you waiting for? Invest in a high quality water jug, or aluminum bottle and save the planet and hydrate your body and mind!
7. Laugh a few times a day (more is better)
Mr. Grinch, here’s a news flash, laughter is the best medicine in the world. Stop taking things so seriously, loosen up and laugh a little. Laughter is contagious. If you don’t find anything funny, laugh at yourself or find a YouTube video! Laugh everyday!
8. Help others daily.
Keep it simple. Try holding a door, or reaching for something at a grocery store someone can’t reach. You can also take the trash out for your elderly neighbor, or give someone a ride to work if the weather is bad. The truth is if you go to bed at night and can’t think of something you did for someone else, you need to try a little harder! If you help others, people notice, then those people start helping others. If this snowballs the world becomes a better place.
9. Meditate, stretch, and foam roll daily. (Download a meditation app to learn)
Have you ever noticed young people? They can touch their toes, bend in all sorts of directions, and they never get hurt! Crazy right? Well that my friend is not you. Once over the age of 25 you must do something to keep, or improve your flexibility, otherwise you will get increasingly more tight and inflexible. That is why I recommend foam rolling and some form of stretching daily. At a minimum stretch the body parts you worked during your workout immediately post workout.
Meditation I believe it is something you can do while stretching or foam rolling. Think Yoga. Put on some music and zen out. Your mind will thank you. A clear mind is an electric soul!
10. Read things which teach you the things you don’t know and will raise your level of mindset and expertise!
Knowledge today is at your fingertips, there is no reason for ignorance. If you don’t know something, and you want to know something, find someone who has the knowledge you seek. Error on the side of science and not opinion and you will be great.
This was a very long blog, if you read until the end thank you! If you, today, can start to implement some of these tips your life will improve immensely. Keep working on your personal development, and your future self-will thank you!
Keep up the good work! I am proud of all of you!
Onward and Upward!