Whatever your fitness goals, these tips will help you reach them. Personal trainer Chris Freytag shares 101 of the best fitness tips she’s compiled over a decade of helping women look and feel their best.
You don’t have to do them all (your brain will be a wreck trying to remember them all!). You don’t have to do them all, but you can incorporate a few each week into your daily life and see a change in your health!
At least 150 minutes of exercise should be done each week
It can be broken down into 40 minutes four days a semaine, 30 minutes five days a week, or as many times as you like. You can choose what suits your needs best. These beginner guides will help you get started.
Cut your coffee calories
You can cut calories by skipping cream and sugar in your morning coffee. Try drinking your coffee blackened or with less sugar. These healthier ways to flavor your morning coffee are just a few.
Keep a fitness log
Tracking helps you stay accountable. Studies show that people who keep journals are more successful in losing weight than those who don’t.
Pay attention to what you think
You are the power of your thoughts. Are you encouraging yourself with body positivity, or holding yourself back with negativity? Your mindset can be the key to your health. This fitness tip is more in-depth:
Positive Affirmations to Improve Your Mindset.
Inspiration for Weight Loss – 12 Motivational Tips to Get Motivated.
Maintaining a positive mindset during menopause.
Enjoy the rainbow
Consume foods that are as close to their natural state of being as possible. Whole, fresh foods should be available in a variety of colors. Here are some ideas for restorative meals to help you get started. These are some of our favorite restorative meal ideas.
Take the Veggie Challenge to Eat More Vegetables.
Costco The Best Healthy Foods to Buy.
Stuffed Zucchini Boat Recipe (+ 2 Variations).
Kabobs on the Grill (3 Simple Recipes).
Avoid processed foods
Be aware that processed foods can have many side effects. The food is generally better if it has fewer ingredients. A quick glance at the labels on food can reveal a lot about the ingredients, but most food doesn’t require one. This 15 Best Packaged foods for Clean Eating list will help you if you’re buying packaged food.
Drink water
Adults need approximately two quarts of fluid daily to replace normal water loss. This is equivalent to eight 8-ounce glasses of liquid per day. This hydration calculator is our favorite trick to get more water.
Find you’re “Why”
Find your deeper motivation for being healthy, beyond the numbers on the scale. Are you looking to run with your grandchildren or children?
What if you could enjoy food and not feel guilty? When things get difficult, it can be motivating to stay connected with your deeper reasons for being healthy.
Always incorporate strength training
You can add muscle-building exercises to your workouts. You can use your body weight for pushups, planks, and squats. Start with my free beginner’s program or look through our library of strength exercises for more ideas!
Set perfectionism aside
Remember that perfection is often a trap. You can set small goals to help you get there. No matter how small or large your achievements, celebrate them.
Do not eat!
Although it may seem counterintuitive, stopping dieting is one of the best tips for fitness. You can reverse the order of the words and edit what you eat. It should be a lifestyle change to eat healthier food, not a deprivation program.
Recover days
Active recovery should be done for one to two days per week. You should take a break. Go for a walk. Do a gentle yoga class. Do something less strenuous than you would on other days.
Healthy snacks are always handy
You can keep healthier options on hand in case of emotional eating or hunger pangs, like fresh blueberries or strawberries. These are 55 of my favorite healthy snacks that I recommend to you for when hunger strikes.
Use the 80/20 rule
The majority of fitness advice recommends that you eat healthy 80 percent. You can indulge occasionally, but ensure that most of your meals are healthy.
Check the perimeter of your grocery shop
The outside of grocery stores tends to have the best and healthiest food. Fresh fruits and vegetables, raw meat, and fresh seafood are all available here.
Do not just look at the scale
Other than using the scale, there are other ways to measure your success. Instead, focus on how you feel after exercising consistently. Consider the long-term benefits of exercising.
Find an accountability partner
Group exercise can have more benefits than doing it alone. Science supports this. Find the person you trust for weight loss and exercise support. Get a friend to join you in exercising and weight loss support.
Start working out in the morning
Start the day with a high heart rate. Although results don’t matter what time it is, it may make you more inclined to excuse yourself as the day goes by. A morning workout is a great way to spend some time with yourself. To get the support and motivation you need to make this tip a reality, join our morning exercise challenge.
Show your results
Display it, whether it’s your weight loss, the number of times you exercised this week, or a photo showing your results. It will motivate you to keep going!
Track your workout schedule
You can mark your phone or circle the days you have worked out on a calendar. This will allow you to feel proud of your accomplishments and make it easier for you to follow the same schedule that has worked in the past.
Develop muscle
Do you want to increase your metabolism? Building muscle will help you burn more fat while at rest. You will see long-term results if you include muscle-building exercises in your high-intensity workouts.
Shopping can be a motivator
Treat yourself to a new top, headband, or piece of equipment. You may be motivated to actually use something new by having it. You can have fun with this tip by curating shopping guides in my Amazon Store.
