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Roadblocks To Losing Weight

6 Roadblocks To Losing Weight

Losing weight may seem like it’s the easiest thing in the world. You eat right, stay away from junk food, drink plenty of water and workout. But the truth is that losing weight may seem like it’s the most difficult thing in the world.

Even though you may be eating right and working out, there may be times when it feels that you’ve hit a stumbling block and can’t get past it. Here are 6 roadblocks and how you can get over them and regain your momentum.

 

1. Stress.

Research shows that if you’re under a lot of constant stress, your body will hold onto the weight to counter the fight-or-flight signal sent by the brain. And while exercising may decrease levels of the stress hormone, cortisol, it may also be helpful in the weight loss process to pursue relaxing activities after your regular workout routine.

You can do yoga, get a massage, practice meditation, anything that can help you relax and rid your body of any stress and anxiety which may hinder any weight loss.

 

2. Having Unrealistic Goals.

While it may be easy in theory to lose weight, the reality may turn out to be more difficult than you had imagined. This can be a devastating setback. The only way to avoid this roadblock is to be honest with yourself.

Do the maths first and figure out how many calories you need to lose and over the course of how many months. You can use a calorie tracking app to help you eliminate calorific food from your diet, so you can reach your goal and feel pride in your accomplishments.

 

3. Inconsistent Eating Habits.

With a little discipline and some planning ahead, you can enjoy a healthy well-balanced diet to help you avoid mindless eating. Focusing your attention on healthy food choices helps you avoid falling into the rut of snacking and packing on the pounds. Put out fresh fruits on your kitchen counter, pack healthy nuts in your bag.

 

4. Your Workouts No Longer Motivate You.

You should be motivated by your exercise routine. But sometimes even the best workouts can become stale and dull. If you feel that this is one of your roadblocks when you’re trying to lose weight, then you should try an activity that you enjoy.

If treadmills aren’t your thing, then try a dance class, go on a hike or bicycling. You can also find a workout buddy to help motivate you and keep you on track without getting bored or slacking off.

 

5. You Put Too Much Pressure on Yourself.

As with most things in life, the beginning is always the easiest; relationships, work, hobbies, and it’s the same with weight loss. But then, a month or two go by and we feel that we’re doing all we can and we’re still not losing the weight.

We expect fast results and we tear ourselves up when our expectations aren’t met. We also compare ourselves to what we see on the media and feel that we fall short.

But pressuring yourself and constantly feeling inadequate will only add on to the pounds because constant stress in your life gives your body a signal to burn off as little weight as possible.

So, what to do?

Be honest with yourself. Commit yourself to working out and eating right every day of the week, and you’ll eventually achieve your goal. And most importantly, trust the process.

 

6. Can’t Resist your Sweet Tooth.

When you crave something sweet, drink a glass of water or brush your teeth. Both will trick your brain into thinking that it’s no longer craving something sweet. If you trust yourself, you can indulge in a small portion of a sweet snack instead of resisting which will only lead to you eating a much bigger portion than you had originally anticipated. But if you’re afraid that you may eat more than you should, opt for a low-calorie snack or frozen yogurt.

All of us face barriers to weight loss sooner or later. Recognizing your individual roadblock can help you realize what you need to change in order to reach your weight loss goals. Even if some may seem too difficult at first, be patient and don’t be too hard on yourself.

Give yourself the time you need to overcome these roadblocks and they’ll be easier to deal with as time goes by. Even if you’ve created the perfect plan for yourself, flaws may arise as time goes by and what was perfect before isn’t going so well now.

But with some tweaking here and there, you can overcome any challenge that comes your way, so you can continue losing weight and become the healthiest, happiest version of yourself.

 

 

5 Tips for Sticking to a Healthy Diet

5 Tips for Sticking to a Healthy Diet

One of the most common problems with a healthy diet is that it’s difficult to stick to it after a few days have passed by. Some of us struggle with just one day, while others can keep going for a few months before giving in and reverting back to old ways. Here are some tips which will hopefully help you to stick to a healthy diet for longer.

 

1. Don’t see it as a diet

Its Not A Diet 

It’s a common saying, but you need to see it as a new way of eating and a new lifestyle rather than a diet. The word ‘diet’ can make us feel like we’re restraining ourselves from enjoying food and having to sacrifice lots of things that we want. When you change your attitude towards it, you’ll be able to stick at it for longer without feeling like you’re ‘on a diet’.

 

2. Put pressure on yourself

 Put pressure on yourself

If you keep it a secret and don’t discuss it with anybody, it’s easy to give in or have cheat days here and there. Whether it’s discussing it with your friends at the weekend, blogging about it on your own personal website or posting on Facebook about how much you’ve lost or a new recipe you’ve tried this week, give yourself a little bit of healthy added pressure to keep you going.

 

3. Set smaller targets

Set smaller targets 

Giving yourself one big target can make it seem impossible to reach. If you need to lose 50 pounds, break it down into smaller goals. Start off by attempting to lose 10 pounds over the next 2-3 months. When you hit that target, you’ll already have that feeling of achievement, and you can work towards losing the next 10 pounds.

 

4. Try new foods

 Try new foods

Diets and healthy eating plans get boring when you don’t mix it up a little bit and try new things. Have you never cooked prawns and want to try them? Buy some and check out some easy recipes online. Maybe you’ve heard lots about tofu and are curious to see what the fuss is about. There are loads of new foods out there that you won’t have tried before, and even if you’re struggling to find new foods you’ve never eaten, you’ll definitely be able to discover new recipes and different ways of cooking that will spice up your meals.

 

5. Take pictures

 Take pictures

Progress pictures are one of the best ways to help yourself stay on track. Seeing the number on the scale change can be motivating, but seeing yourself before and after adds a whole new dimension.

 

5 Steps to Begin a Weight Loss Program

5 Steps to Begin a Weight Loss Program

 

Getting started on a weight loss program is often exciting and scary at the same time. On the one hand, it feels like a brand new beginning and on the other, you may feel overwhelmed that there is so much to do and you don’t know where to start.

This blog post will give you 5 crucial steps that you absolutely must have in place before embarking on a weight loss program. Getting these right will make all the difference between success and failure.

The hard truth is that the majority of people give up on their weight loss goal once the initial excitement starts to wane and the going gets tough. To prevent this from happening, the first step that you need to take will be to define your why.

 

Writing down your ‘why’

Writing down your ‘why’ - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

There must be a reason that you’ve decided to lose weight and the reason is almost always an emotional one. Maybe you want to look good for your partner. Maybe you’re attending a high school reunion and want to turn heads at the event. Or you could have young children and you want to stay healthy for them.

Whatever the case may be, there is a reason somewhere deep down in your heart. Your job is to discover what it is and write it down. This may seem like an insignificant step… but it’s the MOST important one.

During times when you’re feeling down and the results are not coming fast enough, you will be able to look at your ‘why’ and keep going. The juice must be worth the squeeze and if your why is strong enough… you will stay the course.

 

Tracking your progress

Tracking your progress - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

This is another important step. Weigh yourself on a scale and write down your weight. You should also take photos of yourself before embarking on a weight loss program. Use a measuring tape to measure the circumference of your arms, thighs, waist, etc.

All these will be very useful when tracking your future progress. Sometime the numbers on the scale may not tell the truth because while you may have lost fat, your body may have gained muscle. In times like these, the photos you take will serve as a good indicator of your progress.

 

Plan your training program

Plan your training program - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

You will need a mix of strength training and cardio in your workouts. You may also wish to include some flexibility training and meditation. Plan out when you will do the different exercises and what you’ll be doing.

It’ll be a good idea to plan it all a week in advance so that when the day comes, you go to the gym with a plan to execute. You do not want to be walking around the gym aimlessly just using whatever machines are available.

 

Cleaning up your diet

Cleaning up your diet - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Over 80 percent of your efforts should be spent on watching your diet. You want to eat clean food that has all the nutrients that your body craves. Most people become overweight because of poor food choices.

It will be good to start a food journal to see where you’re slipping. Slowly and surely eliminate all these negative food choices and aim to eat clean. It will be an uphill task. In fact, this is the most difficult part of losing weight.

Changing your eating habits is imperative to losing the excess pounds and keeping them off.

 

Motivating yourself

Motivating yourself - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Last but not least, do watch weight loss motivational videos or read motivational books. You can find these videos on YouTube. Look at body transformation pictures, etc. Follow fitness personalities on Facebook and Instagram.

Constantly exposing yourself to positive information will keep you interested and on track. It is inevitable to lose motivation every now and then. This step will help you keep going even when you’re running on fumes.

Implement these 5 steps and your weight loss program will be successful and you will reap the rewards.

 

 

How to Deal with Weight Loss Setbacks

How to Deal with Weight Loss Setbacks

Weight loss is one of the most common fitness goals among regular gym goers as well as dieters. It also happens to be the most common fitness goal that ends in failure with studies showing that as much as two thirds of weight loss dieters end up heavier than when they started out while a staggering 95% of weight loss plans fail.

Getting rid of unwanted body fat is a long and tough process that is usually riddled with setbacks. The main thing that separates the successful weight losers from the unsuccessful ones is how one responds to setbacks. So, before you think of throwing in the towel, consider these measures on how to how to deal with weight loss setbacks.

 

Eliminate the Culprits in Your Weight Loss Plan

When you hit a weight loss setback, the very first thing you should do is try to get to the bottom of what is causing your progress to grind to a halt. Take a hard look at your diet and workout plan as well as your calorie-tracking system to ensure everything is on the right track. Knowing what is causing the setback will make you better equipped at avoiding it in the future. Are you sleeping fewer hours than usual? Are you eating more outside than at home? Perhaps you have been eating significantly less than you normally do. Make sure to be very thorough when examining your weight loss plan as even the smallest of indulgences such as taking little tastes while preparing dinner or stealing a couple of fries from a friend’s plate can trigger a setback in your gains.

 

Switch up Your Workouts

One of the main causes of a setback with weight loss is being stuck in a rut. Doing the same exercise over and over will see your body adapt to the routine and eventually stop responding to workouts. To get out of such a situation, you will need to switch up your workouts. Increase the intensity of your workouts, introduce new and fun routines to your workouts, or do more of weight lifting and strengthening exercises. Any change is good as it will challenge your body anew and therefore prompt it to continue losing fat.

 

Get Rid Of Accumulated Water Weight 

Sometimes, weight loss setbacks can be caused by an accumulation of water weight within the body. Excess water retention will leave you feeling puffy, bloated, and heavier making it seem like your weight loss endeavours are having no effect. The good news is that it is quite easy to get rid of excess water weight. Simply drink more water. As long as the body is getting enough water, it will not resort to holding onto every drop of water you consume.

 

Move More

Instead of giving up when the going gets tough, simply start moving more. The best way to keep weight loss continuous and consistent is to burn more calories than you consume. So, find simple ways of moving more. Increase the frequency of your workouts, walk more whenever you can, take the stairs instead of the elevator, park your car further from the office, engage in simple exercises while watching TV, and so on. The more you move, the more calories you will burn, and the leaner you will become. What’s more, physical activity boosts mood and can therefore act as a great motivation booster.

 

Whether caused by something you did (e.g. overeating) or something completely out of your control (e.g. injury or sickness), weight loss setbacks are almost always a guarantee with weight loss. How you deal with the setback will determine whether you will be successful in reaching your weight loss goal. These tips will help you keep pushing forward when you feel like giving up.

 

Stop Using Food as a Reward

How to Stop Using Food as a Reward

Using food as a reward is a very common habit among dieters and fitness enthusiasts. Therefore, it is no surprise that quite a number of people who exercise regularly feel that it is okay to indulge in some heavy eating after a grueling workout. After all, it stands to reason that filling up on food to replenish energy would be fitting after burning hundreds of calories during intense workouts.

While there is nothing wrong with a little snacking after a workout, overdoing it can send you into a weight plateau or worse, see you gain weight despite all your hard work. So, if you want to get the most out of your workouts, it is essential that you stop using food as a reward. To help you with that task, here are a few ideas on how you can hold back from overeating after a strenuous workout.

 

Keep Full on Less Food

Keep Full on Less Food - Stop Using Food as a Reward - Nottingham Personal Trainer

One effective trick to stop using food as a reward is keeping full without driving consumption up. A full stomach will not crave for food. Consequently, you will not feel the need to treat yourself to a massive post-workout feast. A good way of staying full is to include foods that have a satiating (filling) effect into your diet. A few examples include protein packed, fibre-rich, and whole grain foods.

Alternatively, you can schedule your workouts right before major meals but still making sure to fuel for your exercise session as required. This way you can eat to your satisfaction after a workout and consequently avoid packing in extra calories later in the day.

Drinking plenty of water throughout the day is another way that will help keep your belly full and cravings under control.

 

Keep Sugary Treats Out of the House

Keep Sugary Treats Out of the House - Stop Using Food as a Reward - Nottingham Personal Trainer

 

Avoid keeping a stockpile of sweets, chocolates, ice cream, and other sugary treats in your refrigerator or kitchen pantry. The presence of these treats increases chances of falling victim to using food as a reward.

 

Make a List of Things That Make You Happy

Make a List of Things That Make You Happy - Stop Using Food as a Reward - Nottingham Personal Trainer

Create a list of things you enjoy doing but normally do not get to do. It could be a day at the spa, a shopping spree, a night out with friends, movies you have not got around to watching, or any fun activity that does not involve overindulging in food. Keep this list close by and make it your go-to option for treats whenever you feel like rewarding yourself for sticking to your diet or getting through a hard workout.

 

Change Your View of Exercise

Change Your View of Exercise - Stop Using Food as a Reward - Nottingham Personal Trainer

Most of us look at exercise as a difficult task that requires a lot of effort to accomplish. So, when we have a good workout, we feel the need to reward ourselves with a heavy meal. This trap all too often leads to overindulgence, thus driving up calorie intake and messing up weight loss or muscle building progress. One very simple but effective way of stopping this cycle is to view exercise in a new light. If you start looking at exercise as something fun and necessary for enjoying overall health and fitness, you will not feel the need to reward yourself for reaching a huge milestone in your fitness journey.

 

Remember Your Fitness Goals

Remember Your Fitness Goals - Stop Using Food as a Reward - Nottingham Personal Trainer

Lastly, when everything else fails, simply remind yourself why you started exercising and/or dieting in the first place. Perhaps you wanted to drop extra pounds to improve overall quality of life. Or, maybe you simply wanted to get a ripped physique. Whatever your fitness goals are, think and meditate over them. After that, take stock of how far you have come and how much closer you are to achieving your fitness goals. By assessing your progress and looking forward to reaching your ultimate fitness target, you will definitely think twice about jeopardizing your progress for a tub of ice cream or some chocolate bars.

 

Habits Of Super Fit People

5 Habits Of Super Fit People

Have you ever noticed that some people find it incredibly easy to lead a healthy life and exercise regularly, while others can barely manage to get enough motivation to go for a run once a month. In some cases, certain people will work out every day for a couple of months, only to return to their old sedentary ways and unhealthy eating habits after a certain amount of time.

So, what’s the secret behind being able to exercise and maintain a healthy diet all of the time? Here are 5 habits of super fit people that will show you what type of mentality is needed for leading a healthy life.

 

Having Fun

If exercising feels like something you have to do, then don’t expect to have a lot of motivation to work out in the long run. People who are successful in maintaining a healthy lifestyle always find a way to feel enjoyment and fun when they’re working out or following a diet.

Learning to cook new foods and having friends over to try your meals or exercising with someone close to you is always a great idea, as it will make you look forward to leading a healthy life. Ideally, you should be constantly experimenting and trying new things to stay fit.

 

Setting Goals

No matter what you’re trying to accomplish, setting goals will definitely keep you motivated. However, when it comes to fitness, it’s best to have humble goals. This way, you won’t have to wait an insanely long period of time before reaching them.

This means that you will feel good about yourself sooner, which will without a doubt help you stay motivated to reach your next goal. However, if you constantly need motivation to keep exercising and eating healthy, it might be a good idea to also have a big long-term goal in the back of your mind as well.

 

Realistic Expectations

You’ve started working out and eating healthy, and you’ve kept up this routine for about three weeks. Great. However, you’re not really seeing any significant changes in your appearance. Well, the thing is that you aren’t really supposed to see any major differences yet.

Just because you’ve managed to find the motivation to start leading a healthier life doesn’t mean that you will instantly reap the benefits.

In order to stay motivated, you will need to have realistic expectations. It won’t take you only 2 months to have the perfect beach body.

It might even take you 2 years or longer, but the important thing is to keep working out. As soon as you stop being obsessed with time, you will start noticing changes in your appearance.

 

Eating In Moderation

Just because you’ve started eating healthy doesn’t mean that you will never taste junk food again. The only important thing you need to remember is not to overeat. Grabbing a piece of cake at a birthday party is totally fine.

Completely restricting yourself of unhealthy foods will only make your eating habits more unstable. Soon enough, you will start wanting to open up a bag of chips so bad that you’ll overeat the minute you do it.

That’s why it’s important to master moderation, and enjoy your favourites but in small amounts and only on occasion. Deprivation hardly ever works, and those are fit and healthy understand this. They do not feel guilty when they take a couple of bites of cake because they no it will not impact their overall wellbeing and they are in control.

 

Pushing Yourself

Fit people don’t just hit the gym regularly; they make sure that every workout they do is better than their last. They do this because that’s the only way that they will see real results. Also, whenever you exercise at a high intensity level, you will instantly get that feeling of accomplishment as soon as you’re done with the workout, which will make you feel good about yourself and motivate you to continue exercising.

 

Final Thoughts

Take the time to evaluate your habits and mind-set? Which pieces of the puzzle are you missing? When you fall in line with successful people, you too can enjoy the many benefits of fitness.

 

Stay Fit During the Christmas Holidays

Seven Ways to Stay Fit During the Christmas Holidays

The Christmas holidays are knocking on the door and so are the numerous temptations to give up on your healthy habits. But that doesn’t mean you have to give into the temptations. With a little planning you can fully enjoy the holiday spirit without gaining a ton of weight.

Plan Ahead Of Time

Plan Ahead Of Time - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Make sure you get rid of the “I don’t have time” excuse during the holidays. Your schedule will be full of holiday parties and family gatherings, so it is important to plan your workout routine ahead of the celebrations. When you plan a workout routine before the holidays start, you won’t have an excuse to skip a workout.

Do Your Workouts In The Morning

Do Your Workouts In The Morning - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Training in the morning is a surprisingly effective way of staying fit during the holiday season. As the day progresses, your temptation to just relax and enjoy the tasty festive food will increase. Starting your morning with a healthy breakfast and a good workout will boost your energy and motivation levels and will decrease the craving for unhealthy meals.

Keep A Journal

Keep A Journal - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Write down your daily activities and the food you consume every day during the holidays. The simple act of logging your daily menu and workout routine will make you more accountable. Seeing your achievements in your journal will urge you to keep up the good work.

Drink Enough Water

Drink Enough Water - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Staying hydrated is the key to preserving your good shape during the Christmas celebrations. Drinking enough water is essential to keeping your energy levels high. Plus, you will quench your thirst and feel fuller and will be less likely to overeat or drink excessive amounts of soda.

Have The Party At Your Home

 

Have The Party At Your Home - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Hosting a party in your home will give you control over the meals and the ingredients used in preparation.

Cooking meals for friends during Christmas can be a bit of a challenge but if you’re adamant about staying fit, that’s one great way to exercise nutritional control. Stick to the ingredients you feel comfortable with and come up with a modern, healthy and enjoyable Christmas meal.

Work Out With Friends

Work Out With Friends - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Holidays are a time when you gather to celebrate with your loved ones. So, it is natural for you to prefer the company of your family and friends to the hours spend in the gym. But who says workouts have to be a solitary activity?

You can gather your friends for a fun group workout or make a joyful family event. There are so many opportunities to stay fit while enjoying yourself: you can play a snowball game with the kids, organize a family soccer game or ice skate with your friends. You can also take a long walk outside as well.

 

Everything In Moderation

Overeating during the holidays is a sure way to lose your energy and good mood. You should eat in moderation to stay joyful and party ready throughout the season. And remember that liquid calories also count so don’t overdo the sweet alcoholic beverages and soda drinks.

Signs That You Have An Unhealthy Relationship With Food

10 Signs That You Have An Unhealthy Relationship With Food

We all know that an unhealthy relationship leaves you feeling unfulfilled and dissatisfied. No matter how hard you try to make it work, there is no way to get past the fact that the relationship is sapping your emotional health.

The relationship you have with food can be detrimental to your health and weight loss when it is an unhealthy one.

Here are ten signs that you may have an unhealthy relationship with food

You Think About Food All The Time:

When you have access to food when you are hungry, there is no reason for thoughts of food to consume your mind and interfere with your life. Constant thoughts about food are a sign that you may be denying yourself nutrients your body needs

 

You Prefer To Eat In Private:

If you can’t handle eating with people without feeling self-conscious, or obsessing over what your options may be at a restaurant or party, chances are your food relationship isn’t healthy.

 

You Suffer From Food Guilt:

There is no reason you should spend hours beating yourself up for having a second slice of cake or eating an extra breadstick. If you are spending more time mentally beating yourself up for eating something than you spent enjoying it, you are suffering from food guilt.

 

You Deny Yourself The Foods You Crave:

A healthy relationship with foods means that you know what you want as well as what you need in your diet. It also means that you accommodate both your wants and your needs. Often cravings are our body’s way of telling us we are lacking something in our diets.

 

You Cut Out Entire Food Groups:

Healthy eating is all about balance. Rigid perfectionism in your diet is a precursor for disordered eating and a definite warning sign to an unhealthy relationship with food.

 

You Eat The Same Foods All The Time:

Trying new foods isn’t something that that should cause you anxiety unless you have a severe food allergy causing the anxiety. If the idea of trying a new food causes fears and anxiety to surface, you could have bigger problems to deal with.

 

Your Emotions Control Your Eating Habits:

If you eat to procrastinate, to entertain yourself, to reward yourself, or to console yourself, you are allowing your emotions to control your eating habits. This means that you aren’t listening to your body about what its needs are.

 

You Are Controlled By Food Rules:

There are no hard and fast rules that you need to follow in order to lose, maintain, or gain weight. If your mind is more concerned with following unnecessary rules when it comes to food instead of listening to your body, chances are, you need to evaluate your relationship with food.

 

You Punish Yourself For Breaking Your Food Rules:

Choosing to eat a salad for lunch because you know you are going out for pizza for dinner is called balance. Going on a week-long juice cleanse because you ate three slices instead of two is a sign that you need to evaluate your relationship with food.

 

You Have No Self-Control When It Comes To Food:

A couple signs that you have no self-control when it comes to food are when you can’t have certain foods in the house without eating them, or you find yourself eating a full bag of chips without realizing it until afterward. A lack of self-control regarding food is a definite sign you need some help with your relationship relating to food.

 

If you have identified that your relationship with food is unhealthy, you might be wondering what the next steps are. If you find that your negative relationship with food is affecting your quality of life, then it might be time to consider talking to a therapist or a doctor and working through why you have the relationship with food that you do.

Mindset Hacks

Mindset Hacks

How motivated are you to exercise? How happy are you? These mindset hacks can help.

Don’t Join A Gym

Don’t Join A Gym - Mindset Hacks - Nottingham Personal Trainer

If the gym isn’t a fun or happy place to be, save your money. In fact, pay yourself every time you exercise at home or outside.

 

Join A Really Nice Gym

Join A Really Nice Gym - Mindset Hacks - Nottingham Personal Trainer

Consider going all in and joining a gym that feels luxurious and offers an abundance of amenities. If you want to live there, chances are you’ll exercise a lot – you may never want to leave.

 

Get Friends To Join You

Get Friends To Join You - Mindset Hacks - Nottingham Personal Trainer

Gather people that you love and enjoy being with and form a group. Exercise together. Set health and nutrition goals together and support one another to succeed.

 

Make it Fun

Make it Fun - Mindset Hacks - Nottingham Personal Trainer

Find activities that you enjoy doing. If you love playing tennis then play. If you like to dance, then dance. Climb trees, roller skate, play football, lift weights, run and bike. When exercise is fun, you won’t skip a workout.

 

Journal to Reduce Stress

Journal to Reduce Stress - Mindset Hacks - Nottingham Personal Trainer

Write down your thoughts at the beginning of the day. Do it over your cup of morning coffee. Research supports the idea that writing down your thoughts at the beginning of the day can reduce daily stress.

 

Meditate

Meditate - Mindset Hacks - Nottingham Personal Trainer

Meditation reduces stress and increases happiness. You don’t have to meditate for hours to reap the benefits. Start with just a few minutes each day. There are apps, podcasts, and online tools that you can use to help you establish a practice.

 

Take a Warm Shower or Bath Before Bed

Take a Warm Shower or Bath Before Bed - Mindset Hacks - Nottingham Personal Trainer

Want to establish a relaxing routine so you sleep better? Take a warm bath. It reduces your heart rate and calms your mind and body so you’re able to ease into sleep.

 

Spend Time In Nature

Spend Time In Nature - Mindset Hacks - Nottingham Personal Trainer

Fifteen to twenty minutes of sun each day helps your body produce Vitamin D. It also improves mood and reduces stress. Get outside every day, even if it’s just for a short walk. It makes a difference.

Lifestyle Hacks

Lifestyle Hacks

There are simple lifestyle hacks that you can take each day to improve your overall health and well-being. We’re talking about moving more, reducing stress, and getting better sleep. Your daily habits make a difference.

 

Stressed? Walk it Off

Walk it Off - Lifestyle Hacks - Nottingham Personal Trainer

Instead of eating or shopping or indulging in a marathon television session, walk when you’re stressed. It’s better for your health and it will actually change your mindset. You’ll relax and feel less stressed.

 

Stretch During Your Favourite Shows

Stretch During Your Favorite Shows - Lifestyle Hacks - Nottingham Personal Trainer

Use the time you’re spending watching television to improve your mobility. Stretch and work on your mobility during your shows. It improves your posture, your fitness recovery, and it’s a better use of your time than just sitting. Whenever possible, move your body.

 

Use A Standing Desk

 

Use A Standing Desk - Lifestyle Hacks - Nottingham Personal Trainer

Speaking of moving your body, if you sit at a desk all day, consider getting a standing desk. It doesn’t have to be complicated. You don’t need to build or buy anything. In many cases you can simply stack a box on your desk, prop your computer on the box and stand for a while.

You’ll improve your health and fitness. Sitting disease, aka metabolic syndrome, causes illness. In fact, people who sit for most of the day are 54 percent more likely to die of a heart attack. If you can, take your sitting desk to a new level and consider a walking desk. Or treadmill desk.

 

Set Two Alarms

Set Two Alarms - Lifestyle Hacks - Nottingham Personal Trainer

Struggle to get up in the morning? Set one alarm to go off 15 minutes after the first one. When the first alarm goes off, you know you have fifteen minutes to wake up slowly. You might fill the wake up time with a gratitude habit or meditation.

 

Pack Up The Night Before

Pack Up The Night Before - Lifestyle Hacks - Nottingham Personal Trainer

 

Prepare for the upcoming day the night before. This includes packing your gym bag for the next day, packing your lunch, and anything else you might need to remember first thing in the morning. Start your day feeling prepared and stress free.

 

Get More Sleep

Get More Sleep - Lifestyle Hacks - Nottingham Personal Trainer

Sleep has been proven to help with weight loss and reduce risk for obesity. It is also essential for recovery after workouts. To improve your health on every level, you want to make sure you’re getting enough sleep. What’s enough? Generally speaking it’s 7-9 hours. Implement systems to gradually improve the quality and quantity of your sleep.

 

Drink Less Alcohol

Drink Less Alcohol - Lifestyle Hacks - Nottingham Personal Trainer

Alcohol disrupts your sleep and reduces the quality. It also stresses your systems so that your body isn’t able to repair and renew. It dehydrates you as well. Take a look at how often you drink and set a goal to cut back if you believe that it’s impacting your health and fitness.