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20 Secrets of Very Fit People

by David Samra

Here are a few helpful, healthy “TurboFired” tips from super trainer Chalene Johnson; original article here. Read them, then print and post them so you have them as a daily reminder.

By Chalene Johnson, creator of Turbo Jam®

  1. Keep a water bottle with you at all times and drink from it often. Water is the drink of choice, but if you don’t enjoy plain water, than liven it up! Try adding a squeeze of fresh lemon or lime juice to your water bottle. You can also drink Propel Fit Water®, VitaminWater®, or some other form of healthy enhanced beverage with zero or very few calories, but remember: pure water is best.
  2. Look at exercise as a pleasure and privilege, not a burden or chore. Think positively about the changes regular exercise will bring about in your body and your life. Rather than obsessing about your next meal, get excited about your next workout!
  3. Eat well-balanced meals and remember that excessive calories, even if they are fat free and high protein, will turn to excess weight. No matter what the latest fad diet is, extra calories always equal extra weight!
  4. Limit your caffeine intake and your exposure to smoke—even secondhand smoke.
  5. Focus on short-term fitness goals with an emphasis on completing daily exercise.
  6. Keep a daily log of what you’re actually eating. This includes grabbing a handful of chips here, the crust of your kid’s sandwich there, and ALL your snacking.
  7. Enjoy an occasional (once a week) “unhealthy” treat, but never an “unhealthy” week or “unhealthy” vacation.
  8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who have the desire to feel better and have more energy. Have a neighbor who walks every morning? Ask if you can join in!
  9. Avoid monotony by introducing new forms of exercise to your routine—in addition to your regular workout, try biking, hiking, swimming, or rollerblading to keep you motivated and inspired.
  10. Subscribe to fitness magazines to keep focused on health as an overall way of life.
  11. Invest in the right tools—new workout shoes, a portable MP3 player or iPod with great music, the right fitness equipment, a new series of exercise videos, etc.
  12. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  13. Don’t compare your body to other people’s. Instead, work to be your personal best.
  14. If your diet is unbalanced, work to balance it, and make sure you take daily vitamin and mineral supplements for total health.
  15. Work to take your exercise to new levels of intensity.
  16. Create an exercise schedule the day before, instead of leaving it to chance or waiting to “find” the time. Everyone from busy heads of corporations to mothers who work full-time to the President of the United States can make time to work out every day—you can make time too!
  17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit and not some number on a scale.
  18. 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 the layers of fatty tissue.
  19. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  20. Limit alcohol intake to special occasions.
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