5 HEALTH TIPS FROM A PERSONAL TRAINER

Happy Wednesday friends! I am so excited about this week’s blog because I partnered up with my BFF / personal trainer Li (@livewellwithli) to give you 5 super applicable health tips for your everyday life. No fad diets or strict workout routines here, just a few reminders to help you live your healthiest, happiest life!

Let’s jump into it, shall we?

  1. Sleep is so important.
    • I know you’ve all heard this before, and we all know it to be true, so we’re gonna skip right ahead and give you some tips for how to have a better sleep:
      1. Limit your screen time before bed. Li suggests putting your screens away 30 minutes before you plan on going to bed in order to optimize the quality of your sleep.
      2. Try not to drink coffee after 12 pm. I say try because I know a lot of my readers are university students, but if I can do it, you can do it too!
      3. Try to be consistent with your sleep schedule, and strive for 6-8 hours each night. This is going to allow you to create a routine that your body feels comfortable in and as a result, you’ll start feeling less tired! I do my best to go to bed at 11 pm and wake up at 7 am each morning and I can testify that I feel so much better sleeping in routine! Li also notes that it’s important to stay in that window of 6-8 hours because getting too much or too little sleep can throw your body off.
  2. Balance is everything.
    • A balanced diet every day is much better than 6 super clean days and 1 excessive cheat day, in Li’s opinion. Labeling one day a week as a ‘cheat day’ rewards bad eating behaviour and promotes binging which sets all your week’s progress back. Li says it’s better to just have balance consistently; “if you’re craving pizza, have a slice of pizza! That’s much better than waiting until your ‘cheat day’ and then eating the whole box.”
  3. Setting realistic goals for yourself is more important than you think.
    • We all have things we want to accomplish in regards to our health but they have to be realistic if we’re going to be on track to achieving them. If you’re really struggling to meet your expectations for yourself and you’re not sure why, Li suggests taking some time to write out SMART goals (specific, measurable, attainable, realistic, and time-bound) so that you can see what it is that’s holding you back.
  4. If working out is one of your priorities, cardio and weight training are equally as important.
    • Cardio is necessary for your heart health, and weight training is really important for maintaining muscle mass and preserving bone density.
    • Li says that a lot of people fear doing cardio because they think it means losing muscle mass, and others are concerned that weight training will make them look too bulky. Both are myths, it’s just a matter of doing the right work out and eating properly.
    • Cardio will not make you lose muscle mass unless you aren’t eating enough. Cardio only eats away at your muscles once you’ve depleted all other energy stores (carbs & fats). So if you enjoy weight training and your goal is size… you can, and should still add in cardio, just make sure you’re getting enough carbs!
    • Weight training, on the other hand, will only make you bulky if you’re training for strength. Doing bodyweight/resistance training for muscular endurance is a great way to support healthy bone and muscle mass without bulking up.
  5. It’s important to keep in mind that stress plays a big role in your overall health.
    • Li says that often when you aren’t achieving your health and fitness goals, you aren’t feeling your best, and you’re frustrated with your progress (or lack thereof), it’s more often than not, tied to stress. When you’re stressed/tired, your body goes into this ‘survival mode’ where it is primarily concerned with protecting you and your vitals and is, therefore, unable to challenge itself to reach new heights and achieve new goals. You need to take care of yourself before you can focus on things like fitness or physical appearance.
    • Being ‘healthy’ is NOT just about going to the gym, it is so much more than that. Exercise may be part of your definition of health, but things like relationships and self-reflection can be in there too. Ultimately, Li says that it’s important to listen to yourself and evaluate all aspects of your life when you’re considering your health and your goals.

There you have 5 awesome tips for leading a healthy lifestyle! I know this post was a bit long and we packed in a lot of information, so if you have any questions or you want to learn more, please reach out to me or Li, we would love to chat.

Also, let me know in the comments below if you want to see more blogs like this! I love tying my degree (kinesiology) into my creative side and I have lots of knowledge that I’m eager to share!

Thanks for reading, xx

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