A few weeks, well maybe a month ago, a friend and I were talking about getting together a hardcore diet/ fitness plan that would last one week. This would be to boost our healthy habits and jump-start our thinking about getting healthy and staying healthy.
I did some research, forgot about it, and then did a bit more research. Through research and the knowledge I already had I came up with a little system that I will be trying out. I think this system should only be done for a week as a boost, since it is to push you to be healthier. I also don’t believe in restricting your permanent diet and fitness all at once. That has failed for me in the past. What has not failed is gradually becoming healthier and knowing why.
Before starting anything where goals and a desired outcome is involved I believe you should ask yourself two questions. That being said if you want to join me with this health boost, please ask your self the following question. 1.) Why are you doing this? What are your reasons? Write this down.
Now on to the real system thing that I made. I broke down being physically healthy down to three parts habits, diet and mixed. In this healthy boost system I am going to be focusing on 1 new habit, 2 new diet items and 1 that is a mix for the week.
The lists are as follows:
- Do short spurts of exercise every day. Doing at least 20 minutes of fast exercises. This could be 4 five-minute walks, 2 ten-minute intense spurts of exercise, or even 20 one-minute work outs.
- Take deep breaths and relax when you are getting stressed or cut down on stress. Maybe at one point in your day you take a walk by yourself to release your stress.
- Exercise 3 to 4 times a week. This should total 3-4 hours.
- Add 30 minutes of sleep or get closer to 8 hours of sleep.
- Make a list of favorite exercises and pick at random from that list for your work outs.
- Work out 1st thing in the morning every day.
- Find work outs you can do while watching television or do sit still while watching television.
- Exercise for a total of 1 hour every day or an intense sweaty 30 minute work out every day for this week.
- Take vitamin C or get vitamin C into your daily diet.
- Focus on eating good fats (avocado, dark chocolate, coconut oil)
- Add spice to your dish
- Pop some Iron. Iron helps blood transport oxygen apparently.
- Sip green tea, it has antioxidants.
- Go a week without processed sugar or starches.
- Only eat Protein, good fats and veggies.
- Never skip breakfast, just make it healthy.
- Make dinner your lightest meal
- Don’t starve; make sure you eat at least 1500 calories a day.
- Drink green smoothies every day for breakfast.
- Do not eat any processed foods for the week. This means only fruits, vegetables, meats and unprocessed grains.
The Mixed list
- Drink water (2-3 liters a day)
- Drink coffee 1 hr before exercising (Do not add a lot of sugar or cream, try to keep it fat-free milk [if you can].)
- Use smaller plates. (It may seem silly, but you will get full with less food. It also helps with portion control.)
- Eat every 3-4 hours but eat small meals.
- Put down your fork between bites
- Designate one place to eat and eat there. Also cut down on distractions when eating.
I also am on pinterest and have a few boards that may help you boost your health. The first is my boosting healthiness board, where a lot of the research and ideas were pinned. Follow Tiff’s board Boosting healthliness on Pinterest.Next is my general fitness board, where I put a bunch of different exercises, work outs on and a few quotes to help me stay motivated. Follow Tiff’s board fitness on Pinterest.
The last two boards are my healthy eating and smoothie boards. These are focused on the diet part of being healthy.
Follow Tiff’s board Healthy food on Pinterest.
Finally, I want to leave you with an important tip. Do not weigh yourself every day. Weigh yourself before you start and after. Also measure yourself before and after the week. Do not do it during the week. Plus the number on the scale or on the measuring tap is not what is important in the long run. The goal should be becoming healthier, not skinnier or lighter.
I hope this helps you. Let me know if you are trying this and I will let you know the end results.