I can list over 100 tips to improve your fitness, but the reality is you’d probably only incorporate about 5 into your life, so let’s start with that. Short and sweet, here are top 5 rarely talked about fitness tips:
1.) Injury Prevention:
Now most people know to push hard during your workout, but lets not forget…exercise puts the body in a great amount of stress. The body naturally does not “like” to change its normal relaxed state, it likes to stay leveled, but we all know that exercise is key to a better life. That stress dealt by the body must be addressed with the proper amount of recovery. Learn to incorporate recovery methods into your workout regimen…5-10 min a day will do wonders in preventing injuries that could set you back for months. Ice, heat, massage (even if its self massage) foam rolling and stretching are all excellent methods to prevent injury. Treat recovery time/injury prevention just like another method of physical activity…plug it into your schedule and do it!
2.) Plan out meals:
As I always tell my clients: “If you don’t plan out your meals the night before, you’ve already failed on your healthy diet the next day” It only takes 5 minutes, so take the time to plan out your meals…you can do it on a daily basis (plan the night before) or weekly basis (plan on Sundays) And make sure you eat every 3 hours. If you’re too full to eat after 3 hours of previous meal, then that means you ate too much and you must modify your eating quantity. Notice I have not placed a restriction on WHAT to eat…that can be mastered down the road, for now focus on the planning and the timing of each meal. If you can stay disciplined about that, you’ll soon see that weight drop.
3.) Feed the Motivation Tank:
It all starts with the right mindset. The toughest competitor is your mind. Synchronize it with the capability of your body and you can't lose anymore. Keep positive people around you, overload on motivational blogs, facebook pages (ie: Kendrick Fitness =) fitness magazines and count your blessings everyday! All that will help keep a healthy and motivated mindset which can only help you with your fitness goals.
4.) Mini Goals:
So you want to lose 30 lbs? Tone up after that baby? Lose the beer gut? Ok, that’s all good and gravy, but make sure to put down on paper what your goals are and be specific. Futhermore, put a time frame on your goals and make sure to plan out “mini goals” Those are goals that can be achieved on a daily basis. Examples are “I will walk at least 1 mile everyday” or “I will perform 50 reps of different abdominal exercises everyday” Crossing off small goals will only help feed the motivational tank and keep you on track during your quest towards TOP fitness!
5.) Create Accountability:
From an early age, most of us have an intrinsic form of motivation that drives us to perform in order to please family and friends. Its always a good feeling when you make mama proud right? We may grow up, and whether you know or not that intrinsic motivation remains…and that’s due to the accountability of parents/guardian/close friends while growing up. Now some of you may be saying “I workout for myself and just myself” Yes, that can be one of the factors, but chances are, there is a lot more motivational factors involved. CREATE and MAINTAIN a circle of accountability between your family and friends and your discipline will be a lot easier to sustain. Let them know what your fitness goals are and get them involved whenever you can. Two Healthy, Fit bodies is better than one!
GO GET IT!
Keep your chin up, a positive fighting spirit and anything you want is YOURS!
Committed to Your Health,
Kendrick Ribeiro
CSCS, ACE, ACT
National Running Coach
1.) Injury Prevention:
Now most people know to push hard during your workout, but lets not forget…exercise puts the body in a great amount of stress. The body naturally does not “like” to change its normal relaxed state, it likes to stay leveled, but we all know that exercise is key to a better life. That stress dealt by the body must be addressed with the proper amount of recovery. Learn to incorporate recovery methods into your workout regimen…5-10 min a day will do wonders in preventing injuries that could set you back for months. Ice, heat, massage (even if its self massage) foam rolling and stretching are all excellent methods to prevent injury. Treat recovery time/injury prevention just like another method of physical activity…plug it into your schedule and do it!
2.) Plan out meals:
As I always tell my clients: “If you don’t plan out your meals the night before, you’ve already failed on your healthy diet the next day” It only takes 5 minutes, so take the time to plan out your meals…you can do it on a daily basis (plan the night before) or weekly basis (plan on Sundays) And make sure you eat every 3 hours. If you’re too full to eat after 3 hours of previous meal, then that means you ate too much and you must modify your eating quantity. Notice I have not placed a restriction on WHAT to eat…that can be mastered down the road, for now focus on the planning and the timing of each meal. If you can stay disciplined about that, you’ll soon see that weight drop.
3.) Feed the Motivation Tank:
It all starts with the right mindset. The toughest competitor is your mind. Synchronize it with the capability of your body and you can't lose anymore. Keep positive people around you, overload on motivational blogs, facebook pages (ie: Kendrick Fitness =) fitness magazines and count your blessings everyday! All that will help keep a healthy and motivated mindset which can only help you with your fitness goals.
4.) Mini Goals:
So you want to lose 30 lbs? Tone up after that baby? Lose the beer gut? Ok, that’s all good and gravy, but make sure to put down on paper what your goals are and be specific. Futhermore, put a time frame on your goals and make sure to plan out “mini goals” Those are goals that can be achieved on a daily basis. Examples are “I will walk at least 1 mile everyday” or “I will perform 50 reps of different abdominal exercises everyday” Crossing off small goals will only help feed the motivational tank and keep you on track during your quest towards TOP fitness!
5.) Create Accountability:
From an early age, most of us have an intrinsic form of motivation that drives us to perform in order to please family and friends. Its always a good feeling when you make mama proud right? We may grow up, and whether you know or not that intrinsic motivation remains…and that’s due to the accountability of parents/guardian/close friends while growing up. Now some of you may be saying “I workout for myself and just myself” Yes, that can be one of the factors, but chances are, there is a lot more motivational factors involved. CREATE and MAINTAIN a circle of accountability between your family and friends and your discipline will be a lot easier to sustain. Let them know what your fitness goals are and get them involved whenever you can. Two Healthy, Fit bodies is better than one!
GO GET IT!
Keep your chin up, a positive fighting spirit and anything you want is YOURS!
Committed to Your Health,
Kendrick Ribeiro
CSCS, ACE, ACT
National Running Coach
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