Hello!! HAPPY HAPPY Monday!!!
How are you? How was your weekend?! I hope it was enjoyable and you got a chance to crush some exercises!!! I'm going absolutely crazy right now because I can't workout! BUT I'm eating clean and my eyelids are healing as good or better than expected from surgery!! So...i got this :D October is in full swing! WOOO WHOOO!! I have our decorations up, pumpkins by the door, and my favorite pumpkin-apple candle burning daily!! The inside of our house smells so yummy that I want to gobble it up...lol :D
Today's post are smart tips of easy and effective changes that can help you become more FIT! Implementing small everyday changes can lead to long term differences!! There are 23 days left in October and below is a tip (actually a task) for each remaining day in October. START TODAY, October 9th! If possible print this out and refer to it EVERY morning!! Plan ahead and do 1 task each day. If necessary, shuffle a task according to your schedule, but DO NOT skip 1 day and double up on another. If you're persistent than you'll see a difference in your lifestyle habits :) Ready? Lets start!!
MONDAY, OCTOBER 9:
Write a specific health mission for the upcoming weeks. An example...eat 2 clean meals per day for 1 week. This is a starting point, so it's okay to start small ;)
TUESDAY, OCTOBER 10:
Rid your pantry of 3 food products labeled low-fat, reduced-fat, or fat-free. They often pack more salt, sugar, or even calories than the full-fat versions.
WEDNESDAY, OCTOBER 11:
Go for a mile baby! Walk, run, bike, swim...u pick!! Don't forget to time yourself :)
THURSDAY, OCTOBER 12:
Eat today's meals on smaller plates. Smaller dishes (try 9-inch ones) and cutlery will naturally reduce your calorie intake. This is very true! It's 1 reason why French people stay thin!! We had a French student live with us for a year and it's about smaller portions ;)
FRIDAY, OCTOBER 13:
Try doing a bird-dog plank variation ;) Start in a plank position then extend 1 arm and the opposite leg without disturbing your form. Switch sides. Do 12 reps on each side. You got this :D
SATURDAY, OCTOBER 14:
Get up and move that hot body :D Walk, climb stairs, stretch, hold a wall sit, or even squat...every hour on the hour. You may want to mix it up, so you're not doing the same thing all day ;) Research has shown that sitting for long periods of time raises your chance of getting a chronic disease, even if you exercise!
SUNDAY, OCTOBER 15:
Scan your kitchen and get rid of 3 more food items that tend to knock you off track. Just do it...you got this :)
MONDAY, OCTOBER 16:
Build a sandwich on romaine greens. Most people call these lettuce wraps. We make them at our house and even our kids like them! They're easy to make and the filling options are endless!!
TUESDAY, OCTOBER 17:
Add a hot ingredient to dinner. Foods like chili peppers and hot sauce have a thermogenic effect. Meaning you quite literally burn extra calories while you chew. Try throwing a diced hot pepper in a salad. Or make tacos and replace the beef for lean turkey, chicken, or fish. And, of course, pour on the hot sauce...lol!
WEDNESDAY, OCTOBER 18:
Write down a new goal. Did you manage to eat 2 clean meals a day? Strive for 3 clean meals per day for a week :D
THURSDAY, OCTOBER 19:
Crack an egg for breakfast. Starting the day with protein packed meals keeps you full and satisfied longer. So start cracking those round babies ;)
FRIDAY, OCTOBER 20:
Exercise first thing this morning. An early workout helps keep your metabolism humming all day long! Plus...if you get your workout done this morning, if other things come up, you've already got your sweat session done!!
SATURDAY, OCTOBER 21:
Do kettlebell swings. Do 10 to 15 reps to get a feel of the motion. Be VERY VERY careful if you've never used kettlebells before! If used incorrectly, you can injure yourself!! I recommend going online for a video tutorial!!! It's better to be safe than sorry ;)
SUNDAY, OCTOBER 22:
Make water your primary beverage for the rest of the month. You get a free pass if you're a morning coffee drinker. Mornings only! NO soda at any time!!
MONDAY, OCTOBER 23:
Can you go meat-free for the next 3 days?! Give it a try!! Research shows that vegetarians tend to have lower BMIs than meat eaters ;)
TUESDAY, OCTOBER 24:
Hold a wall sit while you brush your teeth. Do 10 to 20 push-ups before you shower today :)
WEDNESDAY, OCTOBER 25:
Eat 1 fruit and 1 vegetable that you rarely eat. Only about 13% of adults get the recommended amount of fruit per day and fewer than 9% get their daily veggie dose per day.
THURSDAY, OCTOBER 26:
Try a jump-rope workout. Shoot for 6 one-minute high-knee skipping. Be sure to include a short rest between each because you'll most likely sweat baby :D
FRIDAY, OCTOBER 27:
Exercise using your body-weight Tabata-style. Do squat jumps, push-ups, burpees, and sit-ups for 20-second intervals, with 10-seconds of rest in between. Repeat twice. If you're feeling powerful...shoot for 8 rounds :D
SATURDAY, OCTOBER 28:
Cook with quinoa. It's an excellent source of protein. It has both more and better protein than most grains. The fiber-filled seed can even be used for pie crust! Think Thanksgiving!! :D
SUNDAY, OCTOBER 29:
Drink a 17-ounce bottle of water before each meal. It'll help you feel fuller, consume fewer calories, and stay hydrated. I recommend this to my clients who want to lose weight. An alternative is to eat an apple before your meals.
MONDAY, OCTOBER 30:
Try a gym gadget that you've never used. There are many options! Resistance Bands, Bosu Balance Ball Trainer, Ankle Weights, Stability Ball, Adjustable Dumbbells, Medicine Ball, Foam Roller, High Step, Pull Up Bar, Ab Roller Wheel, and Battle Ropes are a few examples ;)
TUESDAY, OCTOBER 31:
It's HALLOWEEN...if you work, dress up and take a lunch lap :D Grab a co-worker or walk around on your own for 15 to 30 minutes. You may need a walk because of all the goodies you'll be tempted to eat today...lol!
If you have ANY questions regarding this post, don't be shy and I'll get right back to you!
Make this a productive month :D Don't just lay in bed wishing to be FIT...lol! Do something each day that your future self will thank you for!! Bring fit on!!!
I'll be posting again on Thursday, so be sure to check back in! See you then!! Bye!!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist