Adam’s 5 Keys to Health and Fitness

by | Jul 11, 2022 | Insights, Nutrition, Personal Training, Physical Activity, Wellness

5 Keys To Wellness Success 

Being fit and healthy means more than putting in the workouts at the gym or guzzling down nutrition shakes. So much more goes into a truly healthy lifestyle. Check out these tips for getting in top shape outside of the gym.

1. Nutrition 

We all know that health isn’t achieved by exercise alone. Eat plenty of fresh, non-processed foods that tend to be more nutrient-dense and are less likely to pack empty calories. Free-range chicken, grass-fed beef, wild fish, whole grains, nuts, legumes, and seeds are all great if you can consume them. If you lead a more vegetarian diet, there are other ways to pack on the protein. The general rule of thumb is to minimize what you eat out of a box or bag, so stick to whole foods as much as possible.

Stay hydrated. Such a simple phrase, but it is something people often forget about. Every day, try to drink half an ounce to an ounce of water for every pound you weigh. This is roughly four liters for men and three liters for women according to The Mayo Clinic. If you’re cutting calories, staying hydrated is a great way to reduce appetite as well. 

Try a 75/25 approach to dieting. If you can stick to a clean diet 75% of the time, you don’t have to turn down pizza with friends that other 25% of the time. This creates a good balance and is easier for most people to stick to. 

2. Sleep Habits

The value of good sleep can’t be overstated. 

If you’re training hard at the gym, sleep is when your body heals up and rebuilds what you’ve broken down during your workout.

Good sleep means: 

  • Better immune health 
  • Better weight loss outcomes 
  • Reduced stress 
  • Better mood
  • Less risk for heart disease and diabetes 

Generally, adults should shoot for 7-8 hours of quality sleep a night, which is easier to accomplish with a solid sleep routine. 

3. Stress and Relaxation

Some degree of stress is inevitable, but the more you can manage and reduce it the better your overall health will be. You may have heard of the stress hormone, Cortisol. Your body responds to stress by producing more of it, and more cortisol results in more fat accumulation, so it can get in the way of weight loss goals. 

Meditation is a great technique for reducing stress, improving concentration, and boosting self-esteem. Also, meditation paired with exercise can reduce pain from workout-induced inflammation. Ten minutes a day is enough to reap serious benefits. 

4. Socialize and Hang With Friends

We’ve always heard to surround ourselves with people who motivate and inspire us to reach our goals. A sound social life can reduce anxiety and improve overall mental health. Joining a gym and getting a personal trainer can be great first steps to feeling like you’re part of a community. 

Not only that but bringing a social dynamic into health and wellness can be a game-changer. When you exercise and follow good nutrition together, accountability to other people will push you to stay on track. 

5. Preventative Medication

Not everyone loves going to the doctor, but regular checkups can be critical to long-term health and wellness. As they say, an ounce of prevention is worth a pound of cure. 

It’s important to know your body to make sure you’re getting the most out of an active and healthy lifestyle, making medical examinations a must. Regular checkups should be a priority without rescheduling often. 

Don’t neglect screenings and exams that could catch something early that you’d rather not go unnoticed. Outside the doctor’s office, learn how to do self-exams for any abnormalities and consult your doctor if you have concerns. There’s never any harm in being cautious.

Success Within Reach

Making minor changes to your daily habits can greatly impact health and wellness. These five keys to success can make your journey to a healthy lifestyle much easier. To help align your goals and get you started on the right track, EIM Personal Training offers evaluations, and private and semi-private personal training.

Skip to content