https://padlet.com/mmauseth813/bcfitness “When you want to succeed as bad as you want to breathe, then you'll be successful.” - en-us 2016-08-10 02:41:59 UTC 2024-06-28 00:37:49 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Planets.png mmauseth813 https://padlet.com/mmauseth813/bcfitness/wish/117854189 Alright, these are basic guidelines I'd give to someone who doesn't know anything about nutrition or exercise. They're basic, but life changing when followed.

General guidelines for nutrition and exercise.

Sugar
One of the simplest steps anyone can take to improve their health is to reduce or eliminate processed sugar from their diet. I recommend eliminating sugar from the diet for six days out of the week and taking one day each week to indulge.  Sugar is most noticeable in products like soda, candy, cookies, and ice cream, but not so noticeable in products like bread, pasta sauce, coffee creamer, or really any other processed food. Taking this step alone can help a person lose 10+ pounds in less than a month.

Water
We’ve all heard that we need to drink more water, yet very few people actually do it. The government recommends eight glasses per day. I recommend upwards of a gallon a day, especially if a person is exercising regularly.

Protein
Very few people eat enough protein. Protein is found in foods like meats, eggs, nuts, beans, lentils, and dairy. Lean protein is the best. Grass fed beef, chicken, turkey, and fish are all excellent choices. The exact amount of protein a person needs varies based on their size, but it’s safe to say, most people need at least 75 grams of protein, and often times between 100 and 150 grams of protein per day. You can track how much protein you’re eating by using an app such as MyFitnessPal.

Vegetables
We all know we should eat more vegetables, but that’s about as far as we go. Women should eat approximately one fist size portion of vegetables with each meal and men should eat two fist sized portions of vegetables with each meal. A spinach or kale salad with grilled meat is an easy way to get vegetables and protein in without much hassle. 

1 ingredient foods
Don’t be fooled by foods that tout themselves as healthy. If a package says “low fat” it’s typically high in sugar. If it says “heart healthy” it’s typically just a sales gimmick. The best bet for buying foods that are actually healthy are ones that have only one ingredient. Chicken, carrots, bananas, spinach, almonds, tuna, etc. When grocery shopping, these foods are the ones you’ll usually find around the outer perimeter of the grocery store. 

Sleep
A normal person should shoot for seven to eight hours of sleep every night. Sleeping more is the easiest and cheapest way to feel better, and be healthier. It can actually help you lose weight as well.

Walk
If you’re trying to get in shape but don’t know where to start, the easiest step you can take is down the sidewalk or up a trail. Walking is free, low impact, enjoyable, and is a great way to start getting in shape without a lot of pain. Once you reach the point where you can walk several miles without being winded or sore the next day, then maybe look at joining a gym.]]> 2016-08-10 02:57:18 UTC https://padlet.com/mmauseth813/bcfitness/wish/117854189 mmauseth813 https://padlet.com/mmauseth813/bcfitness/wish/117859049 Yoga and meditation are a great way to get your mind and body fit. I really enjoy and would recommend kundalini yoga videos by Ana Brett and Ravi Singh. You can order their videos off of amazon.com or you can also find shortened clips on youtube. Also check out some beginner Hatha yoga.

Easy exercises for anyone to try, you can start with the 5 Tibetans. Found here -  http://www.mindbodygreen.com/0-17551/fountain-of-youth-5-tibetan-exercises-you-should-be-doing-every-day.html

Pranayama is Sanskrit, from prāṇa meaning breath and āyāma meaning restraint. Pranayama is basically breathing exercises, they are very basic, anyone can do them, and it is something very simple that is very beneficial.

A simple meditation for beginners is void meditation, which is clearing the mind. Practice for 5 to 15 mins. -*Breathe in for a count of six
*Hold your breath for a count of six
*Exhale for a count of six
Repeat for as long as needed, and completely clear your mind of all thoughts, and focus on the breath. ]]> 2016-08-10 04:45:39 UTC https://padlet.com/mmauseth813/bcfitness/wish/117859049 mmauseth813 https://padlet.com/mmauseth813/bcfitness/wish/117859580 2016-08-10 05:00:02 UTC https://padlet.com/mmauseth813/bcfitness/wish/117859580