1. Aim to Drink at least two litres of water a day... make it 'measurable' by keeping full litre bottles at hand either in the car, on your desk or in the kitchen.
2. Keep a fresh fruit selection on hand in a bowl to encourage yourself to get those recommended fruit or veg portions a day, and go some way towards making healthy food choices. This also helps control blood sugar levels which influences energy levels.
3. Either look at ordering an organic fruit and vegetable basket from a local supplier, or get along to one of the many excellent local farmers markets that supply locally produced fruit and vegetables, freshly caught fish, organic meat and poultry. Not only are you investing in soundly produced foodstuffs, but it's a way of supporting small business... and shopping there is fun too.
4. Make a vow to commit to a few exercises for just 15 minutes a day on getting up in the morning. Make it a positive part of your daily ritual. You will quickly see improvements in your fitness, motivation, energy levels and body shape! Make your exercises running specific and seek out to stretch runner muscles (Quads, hamstrings, calves, hip flexors, glutes). Stretching the calves out as much and as often as possible will help in keeping runner niggles away such as shin splints... also read up about the importance of core stability and strength as this helps with posture and good pelvic stability.
5. Think about everyday tasks that could benefit your daily health... simply walking the stairs a bit more rather than taking the lift, walk the dog a little farther and faster! Save petrol by walking to the supermarket in the nice weather... Listen to some music on the way. It can turn a chore bore into a little daily escape! Think yourself fitter!
6. Take a break from the telly every night. Keep an eye on the clock, and set a simple exercise to do say every 25 mins... for example a few sit ups or press ups, or just a few simple stretches to wake up the spine and get the blood flowing.
7. Take more rest, get more sleep. Not easy in modern life. Our bodies benefit from rest and recovery. If you are a gym user or runner, or simply a grafter, think of sleep, rest and days out of the exercise 'cycle' as positive rebuilding phases when the benefit from all that hard work kicks in. Ask yourself 'am I eating enough and healthily?' Avoid any food stuffs that bear the words TRANS FAT AND HYDROGENATED FAT.
8. Seek out a training, exercise or running buddy to work out with. Not everyone wants to gym it, use the local press or notice boards in the shops to find classes and groups, or advertise for like minded individuals with the same goals as you. Why not come along to the Bluewater 4k time trials on Saturday mornings?
9. Don't worry what anybody else says and tells you. If you want to do something get out and do it. Be empowered and ignore any negative comments. Believe in yourself let others notice the changes in you.
10. Reward yourself... when you feel better, lost a bit of weight, can do a bit more without 'huff and puff'... buy that dress, have a hair do, book a weekend break, enter a race, buy some new trainers. Treat yourself to some new running gear or book a massage... or simply try to relax more... The bodies natural stress hormone, Cortisol, will do all it can to drag you down!
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