12 Tips on Health and Fitness!

Hey friends!

So I've mentioned on a couple occasions that I'm rather enthusiastic about health and fitness, and I really wanted to share a few tips and ideas that have helped me a bunch in the past few years! Because I'm pretty sure it's not just me that likes the IDEA of staying fit and healthy, but actually doesn't want to do all the nasty hard work to get there, right? ;)

Well, today I want to encourage you all by saying that it's actually not as hard as you may think! There are so many ways you can start where you are, even if that means starting small, and building it up.

The first thing I would recommend is not to have a goal of "losing 12 pounds/5 kg", or achieving a certain weight. You can do that if that's what you really want, but I don't think it particularly helpful. You see, once you hit that goal... then what? You move back to your old way of living? You stress that you're going to gain it all back again? Or maybe you start questioning if maybe you should lose even MORE weight. I think a more effective motivator is to workout and eat healthily because it allows you to live your life better.

Research indicates exercise and clean eating affects SO many parts of our lives - mood, sleep quality, energy levels, reduced stress etc. And your body will only thank you for it later!

But the million dollar question is always the same - how? I get it. Maybe you don't have access to any gym or gym equipment. Maybe you have no money to buy it, or "no time" to do it. Maybe you are low on motivation and find you can't keep up a habit of being healthy. I feel you, and you are not alone in that. So here is some friendly advice from someone who was there myself!

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1. Start small
This deserves to be in the first spot, because it's so important and I've seen so many people make the mistake of starting out way too hard, way too fast. Maybe right now you have no exercise schedule and your 'healthy' eating consists of one banana a day, and maybe a green for dinner if you're feeling good. Know that that is okay - we all have to start somewhere. But don't schedule in six workouts a week and go on a no-sugar diet. Because sooner or later you're going to get frustrated, exhausted and burn out, then go right back to where you were before.

The key is to start implementing small, simple changes that you can keep up. For example, make a commitment to have at least three different veggies a day, and two pieces of fruit. (You could have them scattered all across the day - it doesn't have to be at EVERY meal.)
For exercise, try scheduling in one small, 10 minute workout a week (or twice a week, if you're up for it). It can be short and simple, but the key point is you DID it and you committed to doing it.

2. Schedule it into your day
I know not everyone likes lists and organizing their days like I do, but it's highly recommended that you pick a time of day (and maybe even specific days) that you are going to exercise. I know lots of people who get up early just to do their workout but I personally do NOT have the motivation for that, so I do mine in the late evening (around 5PM) when the temperature is cooling down and it's just before I have my shower.

3. Find your groove
This really helped me. When I first started exercising, I did what was recommended - I worked out 4 to 5 times a week, doing cardio, strength training and HIIT (High Intensity Interval Training)... and to be honest, even though I stuck to it, I disliked it a lot. There's nothing that will drain your motivation like dreading your workouts. So I found something I enjoyed instead - pilates, yoga/stretching, strength training and fun forms of cardio, like kickboxing or dancing!

The point is, you don't have to do something you really don't like (especially if you've given it a fair go) - there are MANY types of training out there; just experiment and see which one you like best. There are the usual types - strength training, cardio, HIIT, pilates, but then there's also yoga, dancing, walking, running, sports - even self defence! You can be creative! Just get up and move your body! I highly recommend mixing things up occasionally, to challenge yourself.

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4. Simple food changes
This is vastly different for everyone, because we all have our own tastes and preferences. I personally don't go for diets - I like to have freedom in what I eat, but I also want to eat what makes me feel better rather than worse. It's a very individualistic topic, though, so what works for me might not be what's best for you. Play around with different things. If you find you feel worse after eating more dairy or gluten, try lowering the your daily intake of them and see if you feel any better. I was having severe problems for many years with my gut health (which takes affect on many different parts of your body), and only this year (9 years later) did I discover, after consulting a dietician, that I am lactose intolerant, and it's best for me to avoid lactose if possible. I also can't take a whole lot of rich, creamy or greasy foods.

It's really important to know what makes YOU feel better. But one general recommendation I have is that you choose to eat less processed foods and go for more whole, real foods. What I mean is food that doesn't come from a tin or packet or box. Eat as much food as you can that comes straight from the source - fresh fruits and vegetables, grain, meat, as little processed dairy and carbs as possible, and less packaged food.
If you think about it, the idea is to eat more of the simple, real food that God has created, and less of the food that has been treated and processed.

5. Find a source you can trust
I spent quite some time finding a source I liked and could trust. Some people are only interested in going to the gym (which is fine, although I personally have never stepped inside one and don't intend to), and some people would never DREAM of working out in front of other people - let alone strangers. (*raises hand*) In that case, the internet is full of companies and YouTube channels for people who work out at home. There are many out there with rather dodgy information (trying to sell gimmicks) so I would adjure you to approach it with caution. That said, there are also some fantastic ones out there.

My personal favourite that I recommend to everyone is Fitness Blender. You may have heard of it; they have millions of followers. They're qualified personal trainers and have degrees in nutrition, so they also give you handy information as you do your workouts such as the correct form, what muscles they're targeting, and many misconceptions. They also provide recipes and other helpful articles. They have over 500 free workouts in ALL sorts of training styles, difficulty levels, durations and equipment (or no equipment). And the best part? It's 100% free. Highly, highly recommend.
A few others I've come across are Blogilates, Yoga with Adrienne and PopSugar (mostly for their dance workouts), which I will occasionally do just to mix things up.

Fitness Blender power couple Kelli and Daniel - via Pinterest

6. Find an accountability partner or a community
So many people struggle to have the self motivation to keep up with a schedule of exercising, and that's when this comes in handy. Find a friend or family member who is keen to try exercising like you, and do it together (or send each other messages or workout selfies to encourage and keep each other accountable). If you don''t have anyone that you can think of (which was my case!), maybe try finding a community. Fitness Blender has a great forum that I used to help keep me motivated and inspired. The people are from all over the world, and it's a very encouraging atmosphere, where lots of people are happy to help you.

7. Water & Sleep
I know, I know, EVERYONE says this... but for good reason. ;) I drastically changed how much water I was drinking over the course of 1 year - from about maybe 1 litre a day to easily 2 litres or more a day. And it made me feel so much more energized! I also found it stopped cravings for food that I had been snacking on that I really didn't need, so if your goal is to eat healthier, drinking 8-10 cups of water a day would be one of my first recommendations!
Also, don't forget to get in 7-9 hours of sleep. It's super important! If you're working out and pushing yourself hard but not allowing your body to rest and restore itself properly, you could actually be undoing all of your hard work. Be gentle on your body and let it get the rest it needs.

8. Give grace to yourself
This is SO important! If you are just starting out on your health and fitness journey, or are trying to maintain one, don't forget to give grace to yourself. It's okay if you've eaten junk food three days in a row, or you haven't worked out for two weeks. We all struggle sometimes. Forgive yourself and move on. Keep your chin up and do the best you can. Sometimes what your body needs most is rest and forgiveness. Remember you are doing it to take of yourself and not to punish yourself.

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9. Everything in moderation
This goes for EVERYTHING. Eating clean - in moderation! Allow yourself that chocolate or that piece of cake if you want - just don't eat the whole block. ;) Keep a healthy mindset - not one that makes you want to do 2 hours of cardio after you've stuffed yourself at a friend's party, or you consider food to be "good" or "bad". Food is not morally good or bad. You're just trying to put things into your body that will fuel it efficiently and keep it energized, healthy and happy.
Also, exercising - in moderation! Don't overdo it! You DON'T need to workout 6 days a week. 3 to 4 days is totally acceptable - and just between me and you, I have only been working out 2 days a week lately. ;) (Sometimes counting a dance practice or lengthy light pilates/stretching routine.) Make sure you are getting in rest days. Everything in moderation.

10. Remember your why
This is for those days when you have no motivation and are strongly considering giving up all effort you have thus far put forth. Remember your why, and if you don't have one, choose one. You will need it at some point. Everyone has a different why, but here are some examples:
"I want to live the best life that I can"
"I want to live as long as I can and not have to say no to opportunities due to my health"
"I want to be healthy for my kids or family"
" I want to be strong enough to do the things I want to do"
"I want to take care of the body God has given me"

11. Keep a record
This is helpful even if you never share your records with anyone else. You can take pictures if you want, (I've done this to track my flexibility progress) or you can write down some goals or simply some things you find hard and see how far you can get. For example, your goal might be "be able to hold a plank for 10 minutes" or maybe it's "be able to go for a challenging hike without puffing and looking like I'm going to pass out". ;) Every now and then go back and check how you're doing. You'll be surprised how much you may have already conquered! After two years of exercising consistently, I could go for mountain climbs and make it to the top with enough breath to hold a conversation while I was at it. ;) I could carry heavy things at work, I could help friends move house, I could assist my parents or grandparents in moving heavy objects or furniture - and it makes you so proud to know how far you've come!

12. Don't forget everyone has their own journey
As you get further along your health and fitness journey, you'll soon realize that although we're all in this together, we're all on paths of our own. No two people have the same life, body or circumstances, and it's not fair to compare any of them. Don't beat yourself up because your friends have long, skinny legs and you were born with some rock-solid muscely thighs. (Who's to say one is better than the other?) Don't compare your strength and endurance to some personal trainer on Instagram.
Your body is unique; fearfully and wonderfully created by your Creator. This journey is between you and God (who made you!) and not the rest of the world. Cheer others on in their own journey, but don't follow them down it. You have your own God-given journey that is yours alone.

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And there you have it! 12 of my best tips for starting your own health and fitness journey. I hope this may have encouraged someone if they're struggling, or at least reminded them they're not alone.

Do you have any tips you would add? Who else is keen to live their best life?