50 Easy & Vital fitness tips we need to start with

EN:

Remember I told you last time that I wanted to get back on track?

If not, then let me fill you in.

I entered a comfort zone with cookies on the nightstand and got to feel not only guilty, but more irritable, more tired and more heavy than my usual state. ( I'm just lucky that I can keep away from the scales, haha, enemy number 1.)

I'm not ashamed of my body, don't get me wrong, It's just that I know how good I felt, overall, when I used to spend more time for my physical maintenance every week.

It made me be more dynamic, even explosive. It made me feel more alive.

I miss that and I miss it a lot, so I started comparing my new habits to those I had back then - and the differences are striking.

By telling you this on blog, I think it will help me keep my mind focused, because I really I decided to come back to what I knew, and I still know now, that's a sure way to a healthier and a waaaay more satisfying life.

I know for sure that I'm not alone here. I'm not the only one that had hotten lazy over the winter or has let other concerns occupy too much time and / or wasn't really used to exercise to begin with.

So I want us to support each other in making these life changes. Together, I think it will be a whole lot easier.

I tried to get into a state of all possibilities, to accumulate trust and confidence. To greet what I want to do with enthusiasm and get excited about the results that I already begin to feel closer. That's what you will have to do too.

I started with a little motivation on Pinterest. (I'd like you to send me PINs you find and love, so I can put them into my boards too.)

RO:

Mai stii ca-ti povesteam data trecuta ca vreau sa ma pun pe treaba?

Daca nu, atunci hai sa-ti spun repejor care e problema.

Am intrat intr-o zona de comfort cu prajiturele pe noptiera si am ajuns sa ma simt nu numai vinovata, dar si mai irascibila, mai obosita si mai grea ca deobicei. ( Am noroc doar ca ma pot tine departe de cantar, haha, inamicul numarul 1. )

Nu mi-e rusine cu corpul meu, sa nu se inteleaga gresit, doar ca stiu cat de bine ma simteam, per ansamblu, cand imi dedicam mai mult timp din saptamana intretinerii fizice.

Fiind mai activa eram si mai dinamica, mai exploziva. Mai vie.

Mi-e dor de starea pe care o aveam asa ca am inceput sa-mi compar obiceiurile de acum cu cele de atunci, iar diferentele sunt izbitoare.

Declarand asta pe blog, cred ca ma va ajuta sa ma tin de cele spuse, iar eu chiar m-am decis sa revin la ce stiam, si stiu si acum, ca e o cale sigura spre o viata mai sanatoasa si muuult mai satisfacatoare.

Stiu ca nu sunt tocmai singura dintre noi care s-a mai domolit peste iarna, a lasat alte preocupari sa-i ocupe prea mult din timp si/sau n-a fost obisnuita de la bun inceput sa faca foarte mult efort.

Asa ca vreau sa ne sustinem una pe cealalta in schimbarea stiului de viata. Impreuna chiar cred ca ne va fi mai usor.

Am incercat sa intru intr-o stare a tuturor posibilitatilor, sa acumulez incredere in ceea ce vreau sa fac si sa ma entuziasmez de rezultatele pe care incep sa le simt mai aproape. Asta va trebui sa faci si tu.

Eu am inceput cu putina motivatie pe Pinterest. ( Mi-ar placea sa-mi trimiteti pin-uri care va plac, sa le pun si eu in boardurile mele. )

I found pictures of inspirational quotes, toned bodies and brightly colored sneakers. ( Sports clothes immediately aroused my appetite for exercise ).

Then I went to the research stage. What to do? What else could I try? What can be of use?

In future articles I will share with you my discoveries and what I try out in this direction.

But until then I want to leave you with a set of 50 basic rules that we must never forget.

Am gasit fotografii cu citate inspirationale, corpuri sculptate si adidasi in culori vii. ( Hainele de sport imi starnesc imediat pofta de miscare ).

Apoi am trecut la partea de cercetare. Ce e de facut? Ce as mai putea incerca? Ce mi-ar putea fi de folos?

In urmatoarele articole va voi mai impartasi ce descoperiri am facut si ce obisnuiesc eu sa fac in directia aceasta.

Dar pana atunci vreau sa te las cu un set de 50 de reguli de baza pe care nu avem voie sa le uitam.

Photo credits: Alexandru Maxim

Photo credits: Alexandru Maxim

1. Move your body everyday of the week and remember to think movement not just exercise… be active everyday.

2. Give up soda and juices with lots of sugar. Don’t drink all your calories. Save calories and drink water or various teas (especially Green Tea!). Skip the whip and chocolate in your coffee…save the calories for food. ( I'm already doing this for a few years now, except the whip cream. )

3. Keep a food journal on paper, online or with an app. Tracking keeps you accountable and studies show that people who keep food journals are more successful at losing weight than those who don’t.

4. Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.

5. Eat foods that are closest to their natural state as possible. Eat whole, fresh foods in a rainbow of colors. Reduce the amount of processed foods you consume. Generally speaking, the fewer ingredients, the better the food. ( Good bye forever, salami!)

6. Keep in mind that striving for perfection usually leads to disaster. Set small, goals and stair step your way to success by developing healthy habits.

7. Find a form (or two!) of exercise you enjoy. It’s easier to do and stick with the things we enjoy.

8. Answer these questions: What story does your body currently tell about you? What story do you want it to tell? Use the story of who you want to be as your vision statement to motivate you.

9. Don’t DIET. Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.

10. Take one day a week for active recovery. It’s your day of rest from intense workouts, but you still move. Take a walk. Do a gentle yoga class.

11. Select healthier choices to have on standby in your fridge when hunger pains or emotional eating strikes, such as a bowl of fresh strawberries or blueberries or even nuts and carrot sticks.

12. Drink lemon water first thing in the morning. Lemon water flushes out toxins, balances your pH, assists in weight loss, and boosts your immune system.

13. Find healthy shops and get excited to go shopping. Try new foods, avoid getting bored of your daily menu. ( Inima Verde in Cluj is a perfect example. )

14. Get an accountability partner for exercise and weight loss support. Exercise together, share tips and swap encouragement.

15. Create a fail safe environment in your home by not stocking it with foods that tend to be your downfall.

16. Workout in the morning. When you get your workout in first thing, you are less likely to skip exercise. When you leave it to later in the day, you may get tired or your day may get away from you and lose your motivation to do it.

17. Display your results. Whether it’s the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up! ( You can #makemejealous so I can find you too! )

18. Schedule exercise like an appointment. Write down exactly when you are going to workout in your calendar or planner. You are the boss of you. And you wouldn’t cancel and appointment with the boss, would you?

19. Think two kilos at a time. Don’t overwhelm yourself with your ideal goal weight, just think in two kilos weight loss increments. When you are down two, feel proud and then think about the next two pound loss.

20. Eat smaller portions—especially when you are eating an indulgence food.

21. Equip yourself with healthy products to support your healthy lifestyle. New gear is always a motivation to get moving! ( I love to buy new sneakers, ah the neon colors are so vibrant! )

22. Eat slowly. Put your fork down in between bites.

23. Celebrate small wins! Choose a way to celebrate that doesn’t involve food. Buy a new workout outfit or pair of running shoes. Go to a spa for the day or get a pedicure. Or share your success with friends.

24. Creating muscle is the secret to a revved up metabolism. The more muscle you have, the more calories you burn, thus losing weight faster!

25. There’s no such thing as cheating. Don’t beat yourself up. What you decide to eat is a choice you make, it’s not cheating. Feeling guilty won’t help you to live a healthy lifestyle. Empower yourself to make a better choice next time.

26. Put yourself first. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Do something—however small—for yourself each day. Even if you only devote 30 minutes to your health each day, or do 10 minutes of exercise at a time throughout your day.

27. Never go more than two days in a row without exercise. This applies to your vacations too!

28. Swap a bad decision with a good one. If you have a giant plate of pasta or a big donut—whatever your splurge may be—connect it to exercise. The bigger your splurge, the bigger your workout.

29. Stop eating when you are satiated and not stuffed. Ask yourself if you really are hungry or if something else is going on that’s causing you to turn to food.

30. Make sure you have goals. Give yourself a fresh start with new goals. If it helps you, start with the end in mind and think about how you want to feel this time next year? Now work your way backwards with a plan!

31 Make an irritation list. Oftentimes, what’s getting us down are a bunch of little irritants rather than one looming problem. If that sounds like you, capture all of those irritating things down on paper. Once you do, it’s your mission to get rid of a few each week. Think solutions!

32. Set rules that work for you. Many people who have successfully lost weight and kept it off have set rules for themselves.

33. Drink more water. Get a fashionable stainless steel portable water bottle to take with you everywhere.

34. Change your limits and surprise yourself. You will feel exhilarated from the discovery that you can do more than you thought you could. So push yourself. When you surprise yourself, it will motivate you to keep going—or set your sights higher.

35. Indulge once a week. Sometimes when people feel deprived of their favorite foods, they throw in the towel and give up on eating healthy. Instead, consciously indulge once a week. Choose one meal when you eat what you want, and get back to healthier eating for your next meal.

36. Keep in mind that people have a tendency to underestimate the calories they consume and overestimate the calories they burn. Don’t think running a half marathon (or any form of exercise) means you can now eat whatever you want the rest of the day.

37. View each day as a clean slate. To practice self compassion means ditching beating yourself up at the slightest transgression.

38. Curb cravings. The best way to create a craving is to tell yourself you can’t have it! If you are dying for a chocolate chip cookie and you end up eating a whole bag of fat free cookies to squelch the craving–you are doubling your calories. Instead of eating what you should, try eating what you are hungry for in smaller portions.

39. Don’t go to parties hungry. Don’t make the mistake of saving up your calories for the end of the day when you head to a party. When you are hungry, your portion control goes out the window.

40. Find music that motivates. Power music can help you take your workout up a notch if it’s music that appeals to you.

41. Don’t compare yourself to others, it only puts you in a negative mindset. Compete against yourself instead.

42. Get enough sleep. How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night.

43. Take before and after photos of yourself. Nothing can be more inspiring than to see how far you have come.

44. Eat more greens. Greens are full of fiber, vitamins and minerals to protect you against disease. Not a fan? Throw greens into smoothies with tropical fruit like pineapple and you won’t even taste them.

45. Use consistency to compound your results. It’s not what you do once in a while that counts, it’s what you do each day. Approach each day as an opportunity to be consistent with healthy habits. You will be amazed at your results.

46. Plan ahead. Use Sundays as prep days to eat healthy all week. Get enough produce and staple needed for the week.

47. Ramp it up slowly.  Aim for 20 minute workouts at first. Or start with walking. Build upon your healthy habits each week—adding more time to your workouts or working out more frequently. You can ramp up your healthy eating habits in the same way—one small improvement at a time.

48. Don’t expect the weight to come off fast. Be realistic! You aren’t going to become a gym rat overnight if you hated going to the before. You also shouldn’t set a goal to drop 20 pounds in one month. Setting unrealistic goals sets people up for failure and then they give up. Start smaller. Resolve to go to the gym two times a week if you never used to go before.

49. Ditch excuses. Excuses won’t lead to results. Excuses leave you stuck. For every problem there’s a solution. If time is your challenge, put exercise on your schedule like any other appointment. If it’s motivation you lack, just start.

50. Same habits equal same results. If you always do what you’ve always done, you will get what you’ve always got. If you aren’t getting results, change what you are doing.

1. Fa miscare in fiecare zi a saptamanii, dar nu confunda miscarea cu sportul.. trebuie doar sa fi activa. ( Si o plimbare e okay. )

2. Renunta la sucuri cu mult zahar. Nu-ti bea toate caloriile de care ai nevoie. Mai economiseste band apa sau ceaiuri ( in special cel verde! ). Renunta la frisca si siropul de ciocolata din cafea.. pastreaza-ti caloriile pentru mancare. ( eu am renuntat deja la sucuri de cativa ani deja, doar cu frisca e mai greu. )

3. Tine un jurnal al meselor, pe hartie, pe net sau intr-o aplicatie. Studiile spun ca oamenii care tin un astfel de jurnal au mult mai mult succes la slabit, decat ceilalti.

4. Gandurile sunt periculoase; ai grija de ale tale! Te incurajezi preluand o atitudine pozitiva sau iti pui bete in roate cu una negativa? Indreaptate spre ganduri mai bune.

5. Hraneste-te cu mancare aproape de starea ei naturala. Mananaca in culoareile curcubeului, proaspat si integral. Renunta la mancaruri procesate. In general, cu cat mai putine ingrediente contine un aliment, cu atat mai bun este!

6. Nu exista perfectiune, asa ca scuteste-te de dezamagiri. Stabileste teluri realizabile si ia-o pas cu pas. Ideea e sa-ti faci obiceiuri care sa iti confere o viata mai sanatoasa pe termen lung.

7. Gaseste (minim) un sport sau un antrenament care sa-ti faca placere. E mai usor sa te tii de miscare daca faci ceva care-ti place.

8. Raspunde-ti intrebarii: Ce spune corpul tau acum despre tine? Care e povestea lui? Inlocuieste povestea veche cu una noua, cea pe care ti-o doresti si lasa-o sa te motiveze.

9. Nu tine dieta! Acum editam doar ceea ce mancam, nimic mai mult. Inclinatia spre o alimentatie mai sanatoasa trebuie sa-ti devina un stil de viata, nu un mijloc de tortura.

10. Pastreaza o zi pentru recupare activa. E ziua ta de odihna dintre celalalte 6 presarate cu antrenamente si miscare, dar tot nu e o scuza sa prinzi radacini! Mergi la o plimbare sau un curs usor de yoga.

11. Fa-ti rezerve de mancare sanatoasa. Te va scapa de capcanele ciugulitului de plictiseala si mancatului emotional. Un bol de capsuni, afine, alune de padure sau sticksuri de morcovi sunt doar cateva exemple.

12. Bea apa cu lamaie dimineata pe stomacul gol. Te scapa de toxine, iti echilibreaza pH-ul, te ajuta sa slabesti si-ti intareste sistemul imunitar.

13. Cauta magazine cu alimente sanatoase si entuziasmeaza-te sa mergi la cumparaturi. Incearca produse noi asa incat sa nu te plictisesti niciodata la masa. ( Inima Verde din Cluj e un exemplu perfect. )

14. Unde-s doi, putere creste! Gaseste inca un prieten cu care sa faci exercitiile, sa va sustineti reciproc si sa va povestiti noile descoperiri.

15. Elimina tentatiile din apropriere, descotorosindu-te de alimentele nesanatoase de la tine din camara.

16. Antreneaza-te dimineata. E bine sa fie primul lucru pe care il faci intr-o zi, in special pentru ca pot aparea alte distrageri sau obligatii pe parcurs, care te vor obosi sau iti vor fura motivatia pana la capatul zilei.

17. Mandreste-te cu rezultatele tale! Daca e vorba de un kilogram in minus, de un numar impresionant de antrenamente pe saptamana sau doar un selfie in care se vede progresul sau ambitia ta, arat-o lumii! Te va motiva sa-ti menti ritmul! ( Poti folosi #makemejealous ca sa te pot gasi si eu! )

18. Planifica-ti antrenamentele ca o intalnire de afaceri. Scrie-ti in agenda exact la ce ora vei face miscare. Tu esti seful tau. Doar nu ai putea amana o sedinta cu seful, nu?

19. Ia-o incet, doar doua kilograme o data. Nu te coplesi cu ideea greutatii ideale, ci concentreaza-te la doar la cate doua kilograme. Cand reusesti sa le dai jos, bucura-te si tinteste spre inca doua.

20. Mananca portii mai mici - in special cand nu e o masa sanatoasa.

21. Echipeaza-te cu produse dedicate unui stil de viata activ. Un echipament nou te va aduce la sala mai repede decat o programare! ( Ador sa-mi cumpar adidasi noi, fostorescenti sau in culori vibrante, ah! )

22. Mananca incet. Lasa furculita jos intre imbucaturi.

23. Sarbatoreste mici victorii! Gaseste o metoda numai a ta de a sarbatorii o reusita, dar care sa nu implice mancare! Poate fi un trening nou sau papuci de alergat. Sa mergi la spa pentru o zi sau sa-ti faci o manichiura. Sau doar sa le spui prietenilor!

24. Muschii sunt secretul unui metabolism mai rapid. Cu cat sunt mai dezvoltati muschii, cu atat mai multe calorii consumi si iti e mai usor sa slabesti.

25. Nu exista trisat! Nu te mai consuma. Ceea ce ai decis sa mananci a fost numai hotararea ta, nu ai inselat pe nimeni. Sa te simti vinovata nu te va ajuta sa obti un stil de viata mai sanatos. Mai bine motiveaza-te sa faci o alegere mai buna data viitoare.

26. Fii prioritatea ta. Daca te neglijezi pentru cine stie ce motive externe, vei face mai multe probleme decat vei rezolva de fapt. Fa ceva - indiferent cat de mic - in fiecare zi pentru tine. Chiar daca iti devoti numai 30 de minute pentru sanatatea ta sau imparti jumatatea aceasta de ora in cate 10 minute pe parcursul zilei.

27. Nu lasa mai mult de doua zile sa treca fara miscare. Asta se aplica si in vacante!

28. Compenseaza pentru o decizie proasta cu una buna. Daca ai devorat o farfurie mare de paste sau o gogoasa imensa, asocieaza-o cu un antrenament mai intens. Cu cat mai mare e rasfatul, cu atat mai lung sa fie efortul.

29. Opreste-te din mancat cand esti satula, nu plina. Intreaba-te mereu daca chiar iti mai este foame, sau daca sunt alte motive la mijloc.

30. Asigura-te ca ai teluri! Ai nevoie de un inceput proaspat cu un set de teluri noi. Poti incepe cu sfarsitul, daca ti-e mai usor. Imagineaza-te cum te vei simti de astazi intr-un an, daca e sa te tii serios de noile schimbari.

31. Fa o lista de capcane. Adesea, sunt mai multe lucruri micute decat o problema majora care ne impiedica sa ne urnim la miscare. O data ce realizezi care-ti sunt motivele din spatele scuzellor, iti va fi mai usor sa gasesti solutii. E misiunea ta sa scapi de ele!

32. Stabileste reguli care functioneaza pentru tine! Toata lumea care slabeste isi face un set unic si propriu de reguli care dau roade. 

33. Bea mai multa apa! Fa rost de o sticla stilata pe care sa o porti cu tine oriunde vei merge si bea mereu cate o inghititura de apa.

34. Depaseste-ti limitele si lasa-te surprinsa! Te vei simti absolut exaltata de propria descoperire. Impinge-te sa mergi inainte, mai departe decat stiai ca poti, te va motiva si te va ajuta sa ai mai multa incredere in tine.

35. Fa-ti o pofta o data pe saptamana. Uneori oamenii se pot simti depravati de mancarea lor preferata si vor ajunge intr-un final sa renunte la hrana sanatoasa care devine aparent vinovata pentru suferinta lor. Alege-ti o masa sa fie cu orice iti doresti cu adevarat sa mananci, dar continua apoi sa te hranesti sanatos.

36. Tine minte ca oamenii tind sa supraestimeze caloriile pe care le ard si sa subestimeze caloriile pe care le acumuleaza. Nu-ti imagina ca poti manca orice iti doresti restul zilei daca alergi jumatate de maraton.

37. Ia fiecare zi de la 0. Fii mai ingaduitor cu tine si nu te mai consuma pentru neajunsurile de ieri. Astazi o vei lua din nou de la inceput.

38. Taie-ti poftele. Cand ti-e cel mai tare pofta de ceva? - Atunci cand stii clar ca nu o poti avea, nu? Daca ajungi sa fi obsedata de un biscuite cu ciocolata si ajungi sa mananci o punga intreaga de biscuiti integrali vei dubla numai caloriile pe care le-ai fi acumulat in mod normal. In loc sa mananci mult din ceea ce ar trebui, mananca numai putin de ce iti este pofta cu adevarat si gata.

39. Nu te du la petreceri infoemtata! Nu fa greseala de a te pastra pentru mai tarziu cand stii ca se va servi mancare. Daca iti va fi foame, nu vei mai stii sa-ti controlezi portia.

40. Gaseste muzica care sa te motiveze! Te va sustine si distra pe un intreg antrenament, daca e o colectie din piesele tale preferate.

41. Nu te compara cu ceilalti! Concentreaza-te numai pe tine, sa iti intreci propriile recorduri, sa devi mai buna ca ziua trecuta.

42. Asigura-te ca ai suficiente ore de somn. Cantitatea si calitatea somnului iti va determina activitatea hormonala care e legata de apetit. In concluzie: Lipsa de somn iti va face foame. Tinteste spre 7-8 ore de somn pe noapte.

43. Fa-ti poze before/after. Nimic nu e mai inspirational decat sa-ti observi propriul progres.

44. Mananca mai multe verdeturi. Sunt pline de fibre, vitamine si minerale care te protejeaza de boli. Nu esti fana lor? Arunca-le intr-un blender si fa-ti un smoothie cu ananas sau alte fructe cu arome intense. Nici nu le vei simti!

45. Fii consistenta! Nu conteaza atat de mult ce faci o data pe saptamana, cat putinul pe care il faci in fiecare zi. Considera fiecare zi o oportunitate sa devi consistent in obiceiurile sanatoase pe care le-ai stabilit. Rezultatele te vor soca.

46. Planuieste din avans! Foloseste duminica ca o zi de organizare pentru viitoare saptamana. Stocheaza-ti alimente sanatoase pentru urmatoarele zile in frigider.

47. Nu te astepta sa slabesti imediat. Trebuie sa fi realista! Nu vei deveni o halterofila peste noapte daca pana acum urai mersul la sala. Nici nu trebue sa te gandesti ca vei da jos 10 kile intr-o luna. Daca-ti stabilesti teluri imposibile vei fi doar suparata la sfarsit. Incepe cu inceputul. Fa-ti timp sa mergi la sala o data sau de doua ori pe saptamana daca nu ai mai fost pana acum.

49. Renunta la scuze. Ele nu-ti vor aduce rezultate. Pentru fiecare problema exista o rezolvare, asa ca descopera problema si gandeste-te serios la solutie.

50. Aceleasi obiceiuri iti vor aduce aceleasi rezultate. Daca faci totdeauna ce ai facut totdeauna, nu vei putea obtine niciodata ceva mai mult. Daca nu ai rezultate, schimba ceea ce faci.

This list (inspired from a fitness site: gethealthyu.com) meant as both a boost for me, as well as for you. Let's reread this whenever we feel like we're off track. Nothing complicated, nothing unattainable. It's all too feasible, actually. We just need to start, to imagine the glorious results we're going to obtained in the meantime and take it step by step.

Aceasta lista ( inspirata de pe un site de fitness: gethealthyu.com ) a fost atat un boost pentru mine, cat si pentru voi. Hai sa o recitim ori de cate ori simtim ca ne abatem de la drum. Nu e nimic complicat si nimic irealizabil. Totul e mult prea realizabil, de fapt. Trebuie doar sa incepem, sa ne putem imagina rezultatele glorioase pe care le vom obtine pe parcurs si sa o luam pas cu pas.