The Woman’s Guide To A Strong, Healthy Body For Life
If you want to make sure you live a long, healthy life – one where you can do things for yourself and you don’t need anybody else to help you or take care of you, it’s a good idea to start taking the steps to bring this dream to fruition now. If you do what most people do; skip the gym, eat fast processed foods, and sit around all day doing very little, you’re going to encounter problems later on. Taking care of your mind and body now will help you, and you’ll get into good habits that will make such a huge difference later on.
It’s important to remember that taking care of your body doesn’t just mean you’ll look good, although that is a bonus. It means you’ll feel amazing, you’ll be strong, and as long as you focus on your functional fitness, you’ll be better at every day life and activities. How can you get started? Read on!
Strengthen Your Mind
Any progress starts in the mind before it starts anywhere else. If you work on strengthening your mind, you’ll be able to strengthen your body. Did you know that the mind often gives up before the body does? Whether you’re on a jog or squatting in the gym, the mind gives up before the body. If you can get a better handle on your mind, you’ll make more progress than ever before. Here are some pointers that can help you to do just this:
- Start meditating for a few minutes each day.
- Try the tapping solution to get rid of long held beliefs and replace them with new, more positive beliefs.
- Picture the best version of yourself regularly. Visualize it clearly in your mind’s eye. What would you wear, where would you be, how would you act?
These are just a few of the things you can do if you want to strengthen your mind and begin working towards a healthier body. It will also help you to bear in mind the reasons you want a healthy body for life. Looking good, to see your children grow up, to play with your grandchildren, to live a healthy life free from ailments, and more. All of these things are great reasons. Write a list and put it somewhere you can see it regularly.
Stop Focusing On Your Weight
Your weight does not indicate how strong or how healthy you are, and yet many people focus on this. You should not attach your self worth to a number! It means nothing. Weight will change depending on your height, body type, whether you’ve drank water, the time of day, how your body is holding onto water, and more. It doesn’t mean anything. Instead, go by how you feel and look in the mirror. It can be tough to break habits like this, but it’s better for your health in the long run.
People tend to get too obsessed over weight, which is unhealthy in itself, but it can even derail them. They’ve eaten great, healthy foods all week, see their weight hasn’t changed, and then stuff their face full of pizza and chocolate. A little of what you fancy won’t hurt, but if you’re going to eat unhealthy foods every time you weigh yourself, don’t do it. If you’ve been exercising and eating well, your weight could actually go up on the scale, but your measurements come down. This means you’ve actually gotten smaller, so why worry about the scales?
Try Different Types of Exercise
Different types of exercise will stop your routine from getting boring. Not only that, a mix of stretching, strength training, and cardio exercises are great for overall fitness. You could try classes, but it might be a good idea for you to get a plan and go in the gym. Classes can be fun, but you can really track your progress strength wise in the gym. Write down your weights each session so you can see how you’re improving.
Ladies – you can’t be afraid of weights. We don’t have enough testosterone to get ‘big’ like men. The only way that would happen is by training for years, eating in a surplus, and perhaps even taking drugs to encourage muscle growth. When women weight train, they simply begin to look more ‘toned’. This is because weights burn fat and build muscle at the same time, creating a leaner, more defined appearance. It’s so much better than cardio alone! Oh, and please don’t fall into the trap of thinking you have to do lots of high reps with a low weight. It won’t make a difference, apart from to your endurance. You’ll slow down your progress. It’s unfortunate that some people think this will give you a ‘leaner, longer muscle look’ but this is totally false and scientifically incorrect. You either build muscle and look defined or you don’t. It doesn’t take a different shape or form depending on the weight you use.
Make The Time
One common excuse for people is that they don’t have time. Try saying that it’s not a priority instead, and you’ll be much closer to the answer. Making the time is important if this is important to you, even if it’s just half an hour in the morning before you start your day. Everybody gets the same amount of hours in the day, so fit in what you can.
Commit To 3 Times Per Week
In general, sticking to your new routine three times per week when you’re just starting out is fairly sustainable, and will help you to get results. You can then add in more sessions if you like, but remember you need at least one full rest day. Your body needs time to recover just as much as you need to train if you want to make progress. A couple of weeks and you’ll be in the habit and it’ll be hard to break!
Make Sure Your Nutrition Supports Your Activity
Why do some people still believe that they can eat what they want because they go to the gym? You can’t out-train a bad diet. You won’t make physical progress and your health will probably suffer too. You need to make sure that your nutrition supports your activity. Protein is essential for muscle repair and growth, and it’ll help to keep you full. Most people don’t get enough protein, so it can be a good idea to start using an app like MyFitnesspal to get a bit of an idea of what you’re currently consuming (just don’t listen to the app when it tells you how much you should be eating – it is terrible for giving cals and macros that are far too low). Use a macro calculator when you feel ready to overhaul your diet.
Neither fat nor carbs should be avoided, either. Carbs are essential for energy and damn tasty to boot, while fat is essential for some of the things a woman’s body needs to do, like menstruation and hormone regulation. 40 grams per day is the minimum for women. Overall, your macros will totally depend on you, your age, height, how often you train, your goals, and so on. Using a calculator or getting a professional to work them out for you is a good idea. When you track macros, you can occasionally fit a treat into your daily allowance, which is one of the great things about it! However, you should still make an effort to incorporate plenty of fruit, fibre, and veg.
Wear The Right Clothes
Wearing uncomfortable clothes to look good is something that lots of women are guilty of – especially shoes. Make sure you’re wearing clothes that properly and don’t cause pain in any way. Certain accessories can be great too, such as womens socks that help with compression. It could be time to overhaul your wardrobe.
Go To Regular Health Check Ups
Even if you feel fine, keep up with regular health check ups. A professional will be able to catch something going on before you do.
Focus On Proper Form
Whether you’re in the gym or carrying your shopping from the car, make sure you always focus on proper form. YouTube videos can help you, but in general, you should keep your back straight and strong, and head up. Your spine and neck should be in alignment. If you sit for a large portion of the day, make sure you’re sitting properly or get something to help you.
Work On Ways To Reduce Stress And Anxiety
Stress and anxiety can lower your physical health considerably. Figure out what your triggers are and reduce your stress any way you can. Maybe you’re taking on too much at work, you need help with your kids, or you’re worrying too much about the past. Work on coping techniques to make things better.
Learn To Love And Accept Yourself
Learning to love and accept yourself will help you in every single aspect of your life. It’s a journey, so start working on it now!