Diary / Wellness / Sep 26, 2022
5 Things You Can Do For a Cleaner, Leaner Body
Written by: FIT LIKE KRYS
Simplify. That is my number one rule for not only developing, but also sustaining a healthy lifestyle. It's cool to explore new workouts, diets and wellness trends, but you have to be reasonable. You're not going to give up pizza forever (or at least I'm not). The change in season is the perfect time to reevaluate your habits and see where you can adjust. These tips are for you to consider. There are tons more, but the following points are pretty simple to incorporate into any lifestyle.
Ditch added sugar
The more you eat it, the more you want it. Sugar that is. I like to compare it to an ex-boyfriend. The best way to move on, is to never see him again. A casual text is never a good idea. So if you feel like you need to have something sweet everyday, chances are it's time for a break-up. So let's drop it for a while shall we? Look at nutrition labels, skip down to the 'total sugar' column. Right under 'total sugar' is 'added sugar.' You want the 'added sugar' number to be 0, or as close to 0 as possible.
Water to bed, water to rise
My general rule of thumb for my clients is to drink half of their body weight in ounces of water per day. Sometimes the day may get away from us and some is better than none. So make a small commitment. Fill your favorite glass and drink up as part of your morning skin care routine. And then at night, have a glass of water before you brush your teeth. I've found that incorporating a glass of water into a routine has helped people stick to it in the long run!
Bread is not the enemy
...But white bread is. Don't skimp out on bread because you're scared of carbs. Instead take out white bread, white rice, white pasta. White bread is highly processed and full of additives and sugar. Replace it with whole grain (not whole wheat) bread, quinoa and brown rice. Whole grains are so good for so many reasons and in my experience help to control an unruly snack-appetite.
Break a sweat
I don't know about you, but with the right workout, I can be sweating in as little as 4 minutes. I typically advise my clients to get in at least a 30 minute workout per day, but any amount of time will do...as long as you break a sweat! Plus, chances are if you schedule a 10 minute workout, you'll workout for a little more than that. So make movement a priority and watch those calories burn baby!
The 4 Minute Workout Complete two rounds of six exercises for 20 seconds each:
- Cross-Body Mountain Climbers
- Alternating Curtsey Lunge
- Jump-Squat with Double Pulse
- Heel Push (no hands)
- Forearm Plank Hold
The 4 Minute Workout, with Modifications for Injuries Complete two rounds of six exercises for 20 seconds each:
- Bicycle Crunch
- Push-Ups with Knees Down
- Alternating Curtsey Lunge
- Squat with Double Pulse
- Assisted Heel Push
- Forearm Plank Hold (Round one drop your left knee, for round two drop your right knee.)
Get it going
Digestion can be a hurdle for many. In my experience, movement helps. Specifically yoga. Poses like deep squat and twisted chair literally move things around. If you have had issues with digestion, try incorporating yoga 2-3x per week. In addition to loosening things up, yoga also alleviates stress. Anxiety and stress might be a strain on your mental health, but stress takes a toll on your body too. In my experience, the combination of movement, breath and awareness is the #1 way to help #2.