In my last post (React and Adapt) I had briefly mentioned I was quickly learning that small changes make for long lasting impact when it comes to a healthy life style. I thought I’d write a post in go into that in greater detail. With this original statement I was referring to not being able to make it to the gym for a full workout for a full work out so I had a brief 15 minute cardio workout while watching a video from youtube. While the federal government does recommend a person get 30 minutes for physical activity per day, there have been several studies that suggest even as little as 15 minutes per day or 90 minutes a week of physical activity can have positive effects on your health and increase the length of your life. The studies also concluded that persons who did minimum of 15 minutes of physical activity per day lived on average 3 to 5 years longer than those who are mostly inactive. It also should be noted that once a person starts to exercise a minimum of 15 minutes per day will eventually(in most cases) start increasing that amount over time. Physical activity can be as simple as house cleaning, cutting the grass, walking a short distance and back or completing an aerobics class.
Aerobics classes/cardio workouts do not have to be done at a gym. there are plenty of options for a aerobic class or cardio workout online. One of the sites I highly recommend is HasFit it is a free website run a gentleman named Coach Kosak and his wife Claudia. The site has many different workout programs and routines for all different target areas and fitness levels. There is also information of diet, nutrition and healthy recipes. If your in need of motivation there is also a section for that on their as well. When I had success with weight loss sin the past Hasfit was a big part of that. They are equally as big of a part now as they were then.
Another small change you can do is stop drinking your calories or reducing the amount of calories you are drinking.This means no more pop, fruit juice and coffee with milk/creak or sugar. Pop is quite obvious, but fruit juice is not . Yes it’s true fruit juice generally good for you but it also contains stuff that is not that great for you and you are also getting less of the good stuff then you would be if you ate the real thing. Coffee with cream/mil & sugar may be harder for some of you to cut. To make things easier try switching to a sugar alternative like stevia and for the milk/cream try cutting back slowly. For example if you take 2 cream. try 1.5 for a week or two and than move to 1 and keep cutting back until you no longer have milk. Studies have found even small changes like this could help you loose 1 to 2 pounds per month without any further exercise.
Well that is it for now, but since you made it all the way to the end I will let you in on a little secret. Today after my workout I weighed myself and discovered I am down 4.8 pounds in about 8 days. I feel great, have increased energy already and noticing small physical changes. Only 5.2 pounds to go to hit my first goal of 10 pounds lost. Thank you to everyone for the encouragement.
Good luck and keep you head up!