- Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
- Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
- If you keep good food in your fridge, you will eat good food. Eat well-balanced meals. Check out recipes online and be inspired.
- Limit caffeine. Drink green tea instead. Avoid exposure to even secondhand smoke.
- Focus on short-term fitness goals with an emphasis on completing daily exercise. Make it part of your daily routine, just like brushing your teeth and taking a shower.
- Keep a daily log of what you’re actually eating. Note it down in a little food journal or your phone.
- Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation. Fitness doesn't take a break.
- Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy.
- Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
- Subscribe to fitness magazines to keep focused on health as an overall way of life. My favorite are Muscle & Fitness Hers and Oxygen.
- Invest in the right tools — your favorite brand of workout wear, good shoes, a portable MP3 player or iPod®, fitness equipment (yoga mat/kettlebell/skip rope) or fitness DVDs and books.
- Make it your goal to do some form of exercise 5 or 6 days a week. If some days you can exercise once in the morning (for cardio) and once in the evening (for weights), even better!
- Don’t compare your body to others’. Instead, work to be your personal best.
- If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
- Work to take your exercise to new levels of intensity. Add reps or weights. Push to the maximum each time. Leave the gym feeling like death but damn good about your workout.
- Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If you can't afford a personal trainer yet, get your fitness plan first. You can always ask for help on-the-go from fitness instructors at the gym.
- Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
- Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue. Until you get nutrition in line, you're never gonna see results.
- Get adequate amounts of sleep, at least between 6-8 hours. People who exercise regularly fall asleep faster and sleep more soundly.
- Limit alcohol intake to special occasions.
I hope everyone's had a great start to the new year. 2013. Wow. We made it. This blog has been running for 5 years now and I'm proud to say that a lot has been accomplished both personally and career-wise. I'm grateful to have such a great support team - you, Charles, my family, friends, people I work with, and all those who follow me on Facebook, Twitter and Instagram. Your Likes, Comments, Retweets and letters continuously encourage me to pursue my goals and stay committed.
What you talk about, you bring about; and for me, it's health and fitness. I started my blog because I wanted to share my fitness journey - the struggles, the slip-ups and the rewards. Being healthy and staying fit is a choice I've made because it makes me feel empowered and strong. That's the kind of positive energy I'd like for myself to wake up with everyday and humbly influence on others.
Whatever your goals were in 2012, I hope you've achieved it and have set bigger ones this year.
Discipline comes hand in hand with willpower and determination. It's important re-evaluate your goals every so often to make sure you're still challenging yourself and taking note of any improvement or deficiency in your performance. There is no room for complacency in terms of goal setting - when you achieve one, it's time to make another if you hadn't already. However, nothing great is achieved without enthusiasm! Sometimes you gotta cut lose and, not put too much pressure on yourself so that you'll enjoy it. It's just as important to set small, achievable goals especially during the beginning of your fitness journey, as it is to set big ambitious long term goals.
Have a healthy and happy 2013.
With Love, Fay
A look back at 2012...
Found 3 of these Coca-Cola glasses in the kitchen cabinet. Figured Charles must've ordered 3 happy meals with his buddies when I wasn't around/asleep. I can't wait to show him this picture and see what he has to say.
1 coke per day for 1 week = 70 teaspoons of sugar
If you're bored of drinking good ol' plain water, add berries or mint leaves in your ice cube tray to make these refreshing drinks!
Working out in the morning gives you a energy and confidence boost because you start the day with a success rather than setting you up for failure when you don’t work out in the evening.
Oh, and a healthy breakfast with oats is another GREAT way to start your first meal of the day.
TREAT YOUR BODY LIKE THE MOST EXPENSIVE PIECE OF JEWELRY.
AFTERALL, IT IS THE ONLY PLACE YOU HAVE TO LIVE IN FOREVER.
Fuel it with the most delicious and healthy foods. Cleanse it with enough water. Smother it with body lotion. Wear it with pride.
There is absolutely everything to love about Ashley Sky. Let us begin with stats. She is 20 years old. OK that works. She lives in Miami. That also works due to the being tanned all year around. Finally she’s 5’9 and weighs 104 lbs. Looking at that toned body, there's no doubt this girl follows a strict diet with an intense workout. That, or, really, really good genes.
(hat tip: Uncoached)
It may not be 100% accurate or technically sound but his tips are very practical and easy to understand. I also find him quite entertaining.
"If you wanna start 'carving' up (meaning getting ripped), then you gotta stop carbing up!"
"The human body uses carbohydrates to get energy, right? ...You don't need any energy to watch TV or to chill! Don't eat carbs at night, voila!"
"Since you wanna starve me throughout the day, I'll just store the fat right there."
"The word DIET basically means the way we eat. People think being on a diet means starting to eat less food... NO. It just means the way you eat."
"You have to push your body to the next level."
"You will never see an overweight sprinter."
This has got to be the most inspiring and motivational speech I've ever seen. Watch this if you've got 3 minutes. I promise it'll do you good.
Gotta love these infographics. I can totally see how sitting can make you fat. The more you sit, the more you hate to stand. The question is, how does Professor X from X-Men get his exercise? From using his mind?
I'm surprised that it's more proper to sit at a 135° than 90° though. Would have to make that more of a habit. This calls for a pimp, new office chair.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
- Greg Classman, CrossFit Founder
Obsessed is a word the lazy use to describe the dedicated.
I need to work extra hard these coming weeks because I'm signing up for my first marathon ever - a 10km run in KL. Let's do this!
Lunch I made the other day - which was fairly simple to make.
Just steam the broccoli in the rice cooker while cooking the pasta. Drain the pasta once it's cooked and heat up the saucepan with some extra virgin olive oil. Sauté the pasta and then sprinkle the 'Herb & Garlic' seasoning with it. Serve on a plate with the smoked salmon on top and steamed broccoli on the side.
I've been drinking 2 glasses of warm lemon water every morning for over a week and it's doing wonders to my digestive system, skin and appetite! If you drink coffee every morning, try giving warm lemon water a try this week - it makes a good form of laxative too