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| Bernice Maabena Asiedu, Fitvolution |
Let’s look at it from a slightly
different perspective this year, shall we? Change is necessary, especially when
the same old ways of looking at it has not resulted in any remarkable
achievements.
So, this year if you are reading this
here are some tips on how to lead a truly healthier lifestyle this year:
1. FILL YOUR PRIMARY PLATE FIRST:
Pay attention to your primary foods (foods
that feeds your soul, spirit, heart and mind) such as love, spirituality, home
environment, career, relationships etc.
We mostly turn to secondary foods
(foods that fill our physical plate) when we are starved for primary foods.
Are you using food as an emotional salve for any primary
hunger? are you stressed? The answer is not in the cookie jar.
If you find
yourself reaching for comfort food when life throws you a medicine ball, you’re
not alone. Let’s help ourselves out of it this year. Be honest with yourself,
confront your issues, get help, and when your primary foods are on lock down,
secondary will be easy to handle.
Reach out to
your faith place- if your health is as serious a matter to you as your building
project, then why do you not take it to your higher power in prayer or
meditation or whatever it is you do?
Think deeply
about this now.
2. Be ready to Change!!
This time, for real, do allow
yourself to change for the better. No seriously do! From experience, a person must attract my
attention with her readiness for change before I will offer help as a fitness
consultant.
New results
do not come from old behavior. Treat your desire for healthier you as you would
your wedding plans and results will surely come.
3. Analyze
Your question should be: how did I get here?
Was it too many night hangouts? Was it a
toxic relationship? Was it boredom? Did
your mom visit for the holidays?
Now find new
and better ways to avoid it!
4. Action Plan!
What are you
going to do about the challenge? Here are some tips: Register at a gym, Find an accountability
partner, Employ a certified health coach. You will do it differently when you plan as
you will for your wedding!
I advise
that you ALWAYS devise a plan first, do not just hop up and follow them.
5. Forgive yourself!
Let us be
honest with ourselves, we all fall off our healthy routines many times over, but
the key is to be able to get back up again and continue pushing forward.
Unforgiveness will rob you of your determination and worse, you might stop
trying permanently so remember to forgive yourself often. So at this point
where you still have it in you to do better for yourself, do yourself a huge
favour and let your past remain in the past.
Start over!
6. Pay attention to your associations
Who are you
hanging around? Are they constantly underrating your efforts at staying healthy
and fit? Are they making jokes out of your efforts? Rubbing your old unhealthy
ways in your face? Move on now! Find
people who will encourage your little efforts; we call them #fitpals.
Find you a fitpal at the gym, on social media, even in your office, there may
be one person equally enthusiastic.
Following
awesome food bloggers who post lavishly creamy calories loaded meals on social
media might not be your best option at this time.
7. Keep a food journal!
This is one
of the best ways to watch and know exactly what you are consuming; two ways to
do this?
Take photos
of everything that enters your mouth in a day or write it down and then
conclude after a week. After this exercise you will know whether you are
stalling your progress or helping it.
8. Indulge certified coaches and not
products!
There is no
such thing as quick results, when it comes to living a healthy lifestyle. We
encourage you getting a coach if you can afford to.
Coaches help
you preserve when you feel as if you are hitting a wall of a plateau. Products
are not the way to go. Now what will you
do in the case of a product you picked from the shelf that promised 10days
extreme weight loss and it didn’t achieve it’s goal? Will you go back to the
shelf and complain?
What do you
do after the 10days? You need consistency and sustainability.
9. Add some strength training to your
routines!
Ha! Did I
just switch zones? I absolutely did! This is a must know- a hidden benefit for
strength training is that every time you grab the dumbbells you are protecting
yourself from injury.
A study in
medicine and science in Sports and Exercise found that women who lift weights
regularly for seven months were five times less likely to suffer a lower-body
stress fracture during intense exercise (like running and calisthenics) than
those who were not as diligent about doing resistance work.
For a more
resilient body, do at least one exercise each for your arms, legs, chest, butt,
back, and abs twice a week.
These are my
top resolutions; the end result: a happier, more confident- and healthier you.
GOODIES!
YOUR STARTER SMOOTHIE
1. Ginger O!
2cups pawpaw
(Papaya)
½ lemon
squeezed
1cup
pineapple
Grated
ginger (or ginger juice) to taste
2cups
spinach
Pour ½ cup
water in a blender
Add spinach
and blend (ensure greens blend thoroughly)
Add other
fruits and blend
Add some ice
cubes for freshness
Enjoy your
nutritious smoothie!
2. STARTER RED JUICE
2 carrots
1beet
1green apple
1cup water
with ice
Blend together
and enjoy!
3. TROPICAL TANGO
½ cup mango
¾ cup pawpaw
½ cup fresh
coconut pulp
Add up
coconut juice as fluid base
Blend
together and enjoy!
Bernice
Maabena Asiedu
Lead Fitness
Coach @ Fitvolution
Have a
question for Maabena?
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www.fitvolution.me
