This entry was posted on Friday, April 3rd, 2009 at 2:51 pm and is filed under Start Right Start Now. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Empower Yourself and Improve Your Well-Being
We all want to feel better about ourselves. The simplest and most effective way to improve upon your overall well-being is to take care of your body with proper nutrition and exercise which will jump start even the slowest metabolism. Light exercise that can include the simple act of walking which can significantly increase the metabolism. Something is better than nothing. You just have to take the first step towards personal improvement. Just as little as 10 minutes a day can make a positive difference in your physical appearance. More importantly you will feel better. The small change can be doing some push-ups, crunches, even jumping jacks or dips at some point in your day. Almost everyone makes excuses about not having the time to work out. But you have the choice to make time for things that you want including those coveted wash board abs. So the next time you watch TV challenge yourself. See how many push-ups you can do during a commercial break. Rome wasn’t built in a day and neither is the “perfect” body. Start small. You will notice slight changes that will give you the encouragement you need to make some more time for exercise. There are many daily activities that with simple adjustments can vastly improve our physical health. Walk up and down the stairs instead of taking the elevator. Park your car further away from your office door. Ditch the cart if able and carry those grocery bags to the car. If you go to the mall don’t park in front of the entrance where you know you’ll be shopping. Don’t wait until you go to the club. Put on your favorite song and dance around your home. Go out and indulge in physical activity with your friends, family or children instead of watching TV or a movie. Just get up and go.
Sadly exercise is not enough. Changing the way that you eat also makes a huge difference. Eat smaller portions 5-7 times a day. Remember that all of your small meals are not full meals. It consists of three main meals and two or more snacks. Your lifestyle and goals will determine the amount and types of food you will need to eat. A snack can consist of anything from granola to veggies and protein shakes. There are a lot of tasty things you can choose to eat for a snack. The goal is to make healthier choices. The more times that you eat a day the more your body has to work to break down the food, thus increasing your metabolism to help you burn more calories at rest. Burning calories at rest is known as your Resting Metabolic Rate (RMR). Everyone has their own unique RMR which is determined by ones height, weight, age and also one’s lifestyle. The RMR can be determined by an equation or a breathing test. The breathing test is the most accurate way to get your correct RMR, and the equation will give you a very close approximate. Knowing what your RMR is you can then figure out what your caloric intake for a day should be. If you want to maintain your weight then you need to eat within that caloric range. If you want to gain weight you want to eat more. If you want to lose weight then you need to eat less. Your RMR can also be affected by the amount of exercise you do a day. The more you exercise the more calories you burn which will affect the way you eat.
The smallest and simplest changes can make a world of difference in your health. All you have to do is set realistic goals and start small. You won’t see drastic changes overnight but a little exercise healthy food will have you feeling ready to face tomorrow with both barrels blazing. Don’t give up. Don’t quit. And don’t forget to start.
Reggie Lamptey
Personal Trainer/ Massage Therapist
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