Top 10 Tips To Become Physically And Emotionally Fit Throughout The Year

You can slow aging and stress by following the following ten simple rules in three essential areas: Physical Health (daily fitness and strength workout routine), Diet (foods to eat and avoid), and Emotions (tips for driving away stress and loneliness).

Lifestyle tweaks can change your genetic makeup to prevent or delay illness. In fact, the simple act of taking charge of your genetic destiny is likely to improve your health. The secret is maintaining a sturdy sense of control while acknowledging that health is about probabilities, not promises. Someone can do everything right and still get a devastating disease, however your chances are very slim and those who die of heart disease every year from not exercising are in the thousands.

1. Get in and stay with Roworx Fitness in Long Beach

The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.

2. Exercise six days a week…for the rest of your life

Remember that exercise is NOT a luxury but instead a lifestyle. The positive side effects of exercise are in the thousands and you need to realize that it will give you more energy with less disease in the future. Look at it as an investment for your body and well being.

Do serious strength training, with weights two days a week and serious aerobic exercise four days a week for the rest of your life. Remember that more is more! The more time you put into a training regime the more calories you will burn and the faster you get results. Light aerobic exercise is long and slow exercise at an easy pace – up to 65 percent of your max heart rate. Hard aerobic exercise is when your heart rate is at 85 percent of your max. You can figure out your target heart rate and max numbers by subtracting your age from 220 and multiplying the results by the appropriate percentages. With exercise and proper nutrition an individual will have more abilities and will most likely live longer than the average person who lives a sedentary lifestyle.

3. Organize, motivate, and make a plan for attack

Buy a logbook such as the Fit Happens workout book, The Triathlete’s Training Diary, and or any fitness app that can work with your own goals to help motivate you on a daily basis. Keep yourself accountable with daily, weekly, and monthly goals. If it is not recorded anywhere most likely it will not happen. Be honest with yourself and take pride in accomplishing one small goal at one day at a time and take a look here on how to increase your personal willpower. 

4. Spend less than you make

It makes the world go round but it also is the result of what causes the most stress in our lives. Money is usually hard to make but it’s also incredibly easy to blow so make sure you be frugal and save your money and build your assets and investments over time. Money is one of the biggest stress points in all of our lives so make sure to have it under control as it can tke over your life and lead to an implosion with other things you are trying to do effectively.

5. Quit eating fast food and drinking soda

I always tell people to watch out what you cut in your diet as you need carbohydrates and essential fats to have the energy to train in fitness. A couple of things you can always cut out of your diet however are fatty-processed fast foods and all soda drinks. Start small by having small goals for the week by going without soda and or fast food for one week.. then one month.. then see how you feel and look after cutting out these toxins. I personally cut out all soda and fast food for one solid month when I was 16 years old in high school and have never looked back. It’s interesting because when I attempted to drink soda and eat fast food after those 30 days it actually tasted gross and the soda was horrible. The other positive side effect was that I actually lost about 10lbs during that dame month. Drink more water and eat healthier foods!

6. What’s your WHY? Why are you working out? Make sure to develop and plan and a passion as to ‘WHY’ you are training and what you are working towards.
Some good examples of my personal ‘WHY’s’ could be described in the following statements.
1) Abilities: The more I train and workout… the more energy I will have to do everything and anything I want in life. Example: I climbed Mt. Whitney in one day top to bottom without specifically training for it simply because of my effective daily fitness regimen.
2) Feeling Amazing 24/7: Exercise is the perfect form of meditation and form of feeling amazing through endorphins
3) Exercise usually causes you to eat healthy: Your body actually craves healthier foods when you exercise. Try to take a step back and really listen to your body after a workout and I guarantee you this will happen.

7. Connect and commit
With today’s apps and technology it’s easier than ever to be inspired and fall into a fitness regimen. Block out the bad energy and embrace the things that inspire and move you to do great things with fitness.

8. Limit the alcohol intake

Alcohol is still alcohol despite what makes a good alcohol from a bad one. All alcohol contains massive amounts of sugar, calories, and eats muscle mass from your body. Think about these things the next time you go for that casual drink. Ask yourself “Is this really worth it?” Usually the answer is no and there are other ways to relive stress and anxiety like exercising more and getting more sleep.

9. Take it one day at a time… Rome wasn’t built in a day

Starting any new routine or job takes time and it is always a work in progress so be patient, set reasonable fitness and nutrition goals, and be patient with your workouts and results. In this day in age with the “I want it now mentality” does not work in life and especially not in fitness. There is no magic pill and it will take time, patience, and hard work to get to where you want to be with fitness and in life. Real success is born when you create a goal, work hard, stay focused, and are determined to finish what you started.

Two quotes that changed my life:

“If you start something make sure to finish it and do it the right way” and “Anyone can workout on a good day”

10. Do what you love
Take a deep breath — or 20! Simple mindfulness techniques boost healthy glucose levels, improve cardiovascular health and help with anxiety and depression.
Get moving! Exercise really is the wonder drug, reducing the risk of Parkinson’s disease, heart disease and diabetes, as well as improving mood and cognitive ability.
Say no to sweets! Everyone knows that too much sugar leads to weight gain, but more than 25 grams (6 teaspoons) per day is also linked to inflammation and such health risks as breast cancer, heart disease, diabetes and, of course, obesity. (The typical American consumes as much as 20 teaspoons of sugar a day.)
Eat less meat and dairy and take in more fruits and vegetables on daily basis. Meat has been linked to higher rates of many cancers, heart disease and diabetes. Proof of these statements can be found in the movie documentary “Forks Over Knives” which was a movie linking many different cancers to many different meats and dairy products around the world. All of this is proven through obituary charts and regions in which people lived according to what they ate and kept by the Chinese governments over the last 100 years.
Spend time with friends. Strong social ties protect people from heart disease, high blood pressure and depression, and may help stave off Alzheimer’s disease. (Just 10 minutes of socializing a day is enough to improve cognitive performance.)
Sleep at least eight hours per night. Inadequate sleep have been linked to diabetes, cardiovascular disease, obesity and depression.

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