Tag: Movement

What if I told you there’s a way to feel more healthy and fit, even with a busy schedule?

It doesn’t come without a cost: you gotta be willing to put in the daily work to get there.

Doing it when you don’t want to. Learning to say no more often. Thinking over your beliefs and thoughts and creating your own point of view and standards that you live by.

Being healthy and fit is not for everyone, and that’s okay.

If you’re content living the life you’re living, where you’re at, what you look like, and what you do on a daily basis – I mean this genuinely: good for you! Keep it rolling my homie!

But if you’re fed up and need a change, I got you with some tips on how to get healthier and more fit… by doing something small each day.

Full disclosure: you’ll only see change if you are willing to put in the daily work and grind it out. No work = no results.

We gotta start somewhere, sooooo let’s rock!

1. Fruit first

It’s not so important as to what time you eat your first meal of the day…

Rather WHAT you eat as your first meal of the day.

When I learned this, I decided to commit to “fruit first” and this small thing has been a game changer for my energy levels, skin, all that!

It can be a piece of fruit, a fruit smoothie (fruit & water only), or a freshly squeezed fruit juice shot / drink.

Fruit first = instant energy + a positive ripple for the rest of my day.

So if you have to choose between a healthy snack and junk food like sugary cereal, breads, bagels for breakfast…

Go with the healthier option! Even if it pains you at first to do so.

You’ll thank yourself later on when you’re feeling more upbeat and energized.

This little switch will make a world of a difference!

2. Intermittent fasting

Intermittent fasting is an effective way to achieve your fitness goals while improving your overall health.

The 16/8 Method

The most popular form of intermittent fasting is known as the 16/8 method and is basic enough for anyone to try and succeed at!

Here is the 16/8 method: Establish an 8 hour window in your day to eat.

In other words, you are technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window (16/8).

No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.

Some forms of intermittent fasting allow small amounts of low-calorie food during the fasting period.

I typically eat fruit / drink fruit smoothies in the morning before my eating window begins for more morning energy and to help with any hunger pains.

See more on intermittent fasting > here < like the benefits and what works for me.

3. Move throughout the day

Not just once a day → throughout the day. 5 minute hang session here, a yoga session there, squat burnout before lunch, a mobility session before bed.

Incorporating more movement throughout your day.

Focusing on different areas and different types of movement.

Having fun and moving around. Putting your limbs where they usually aren’t.

“Move it or Lose it”

“Move it or Lose it” aka move your muscles and joints, or they will become weaker, achy, and painful with time and inactivity. If you have weaker, achy, or painful areas now, consider moving them more to help build them up again. Start small and be consistent.

4. Burnout workouts

Now that you plan on moving more throughout the day, throw in some burnout workouts throughout your week if you’re really looking to tone up quick!

A burnout workout goes like this: put on some music with songs in the 3-5 minute range.

For the first song, we’re gonna focus on arms: arm lifts in particular. Lateral raises, arm circles, shoulder presses, swimmers, wings… anything that keeps your arms moving and burning. You want to think non stop arm movement. 10 arm raises to the side, 10 to the front, 10 wings, etc. If it’s burning, it’s working.

Next song, we’ll focus on legs: squats, sidekicks, calf raises, single leg romanian deadlifts, etc.

Next song, you could go back to arms or you could try out another muscle group like glutes, back, chest, or abs!

As a little challenge to work toward:

Go the entire song straight with no breaks / rest. If you can’t yet, amazing! Now we have something to work toward. If you can, then let’s bump up the goal to 2 songs, 3 songs, etc!

Do as many songs as you’d like. My rule of thumb with movement is at least 30 minutes of movement throughout the day along with a daily mile walk or run.

Wrapping Up

If you are looking to tone up, maybe lose some weight, feel healthier, more vibrant, more energized – eating healthier and moving more will help you get there.

Thank you for reading through 4 Tips to Tone Up and Get Fit!

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