6 Ways to Reach your Fitness Goals

How to be the best version of yourself?

 In order to achieve optimal health we have to include a certain routine into your lifestyle. Make certain changes, avoid unhealthy habits and finally start seeing the results that you’ve always wished for. Not only on the outside, but on the inside as well. 

1. Make your daily  exercise routine a PRIORITY. 

Establish a time to work out for an hour at least 4x a week. It is always more fun if you choose an activity you enjoy doing. Include both strength/resistance and aerobic training in order to gain lean mass and lose body fat. This is crucial for heart health as well.  Exercise is proven to:

• lower blood pressure and cholesterol
• manage blood sugar and insulin, lowering your risks for type 2 diabetes
• reduce inflammation 
• improves mood

2. Maintain a consistent  SLEEP schedule.

Choose a time to sleep and wake up everyday at the same time. This will not only help your circadian rhythm, but will help your body make more melatonin. Our body starts producing this important sleep hormone way before midnight. So going to bed early and getting between 7 to 9 hours of sleep every night is very important. A lack of sleep can interfere with muscle recovery and appetite, making you more likely to eat. 

3. Aim for at least 4 MEALS a day. 

Aim for at least 4 meals a day. Consume between 1.2 and 1.6g per kg of  body weight of protein throughout the day. Include at least 3 servings of vegetables and  fruits every day. Avoid processed foods and choose REAL wholesome ingredients.

4. Drink lots of WATER.

Drinking water is critical for transporting nutrients around the body and for overall health.  Hydration also helps regulate the intestinal tract and boost your metabolism. Aim for 40ml/kg of body weight daily.

5. Build strong FRIENDSHIPS.

Friends can be of great help in this process. They are there to motivate and also let you know when unhealthy behaviors get out of hand. Healthy friendships can also boost our mood, confidence  and overall happiness. 

6. Put to PRACTICE all the previous guidelines for months (and years).

This is called routine. Consistency is the key to success. Whether you are feeling motivated or not, make an effort to follow this guidelines until it becomes a habit.