4 free ways to improve your health
I get it, living a healthy and fit life can seem expensive. When you factor in buying food, supplements, workout clothes and even a gym membership, it can seem quite pricey. But most of the time, there are a lot of free or very low cost saving ways you can improve your health. This can then translate into your fitness-related goals and vice versa.
I am a personal trainer, but my job is not to be your coach forever (unless you want that, then say less). But, I want to guide you in the right direction for your life goals so that you have the knowledge, confidence and motivation to keep going independently. Therefore, some of your limitations may be cost, but worry not, here are 4 FREE (yes free, 0 dollars) ways to improve your health and longevity to keep going forever and ever:
Hydration: It is recommended to drink at least 4 Liters of water daily. This does not have to be plain water by itself though. Adding flavors such as the “mio” zero calorie water enhancers are a fantastic way to help you increase your water intake. I also love herbal teas, sparkling waters, Zevia (healthy soda alternative) and 0 sugar/low calorie electrolyte drink mixes. Water/hydration is linked to better digestion, energy throughout the day and your performance during your workout. Ever feel “off” and not sure why? It’s probably your fluid intake! I always carry a water bottle with me everywhere I go as well. That is a non-negotiable; especially in the summer!
Sleep: I know, I sound like a broken record, but sleep is so underappreciated. You may think you can function on 5-6 hours, but I know by day 3 of that low amount of sleep, you will not feel so hot. The daily recommended “8 hours” actually corresponds to your bodies internal circadian rhythm. Did you know that? It is encouraged to go to bed 1-3 hours after sunset and then wake up with the sunrise! I recommend winding down at least 45-minutes before you plan to fall asleep. This wind down is encouraged to limit screen-time, AKA blue light such as tv’s, computers or cell phones. If you absolutely have to be on these devices 45 minutes before bed, I recommend wearing blue light blocking glasses as well. Blue light can delay our melatonin production thus we may still feel both “wired and tired”. Not great! Try to aim for at least 7 hours every night if you can, but 8 is better! Sleep is vital for energy, blood sugar regulation, hormones, digestion and so much more!
Eat At Home: I have heard so many times from my clients and friends over the years “I cannot seem to lose weight”. And when I ask the question: “Are you eating your meals at home and tracking your macros?” I am met with “I try, but…”. Listen, I am not saying you have to eat at home for all of your meals, but 6/7 days should be at home and here’s why. When you go out to a restaurant, you never know how the food is cooked/prepared. Therefore, so many additional oils/sauces could get added and that will add up to so many calories very quickly! In addition to that, if you go out with friends or family, they may be inclined to order drinks or appetizers, and boom, now you have eaten an extra 500 calories! Again, I am not saying this cannot be done in moderation, but if you do go out, here’s my rule: water, no appetizers/desserts and a meal with at least 30 Grams of protein. This will not only help your blood sugar regulation, but you will have energy, little-to-no food guilt and you will stick to your goals. This will dramatically improve your bodyweight and physique much faster as well! But if you do stay and prepare your food at home, I can say this too: You will not only be healthier, but save more money in the long run! That can really add up!
Walk After Meals: If I could tell anyone what to do constantly to improve their health, it would simply be this: MOVE after your meals. Get those steps in, baby!! Even if it’s only for 10-minutes, so many studies show that our body’s blood sugar levels actually do not rise as fast if we move rather than sit after a meal! My recommendation is to get a standing desk and walking pad if you cannot walk in your office or neighborhood. This has been a game changer for me personally because I can easily hit my 10,000 daily step goal and not have to go outside and get all sweaty either!
Thank you so much for taking the time to read today’s blog all about cost-saving ways to improve your health, thus improving your longevity and aiding your fitness goals. I am SO proud of you, keep going and try integrating these ways to improve your health today!!
