S-M-A-R-T. Smart, is an acronym we often see when we are conjuring our fitness goals. Now there are a couple of different meanings for each letter but generally, R is for realistic. Having a realistic goal doesn’t necessarily mean restrictive goal. But break it down, work out each step at a time. To prove just how far you can go, I want to show you that you can transform yourself in just seven days. Here’s how you can feel fitter in 7 days!
What can I do to help my body?
Short strolls after you’ve loaded yourself with a healthy dinner are a great way to boost your digestive system up a gear. This makes you feel much more comfortable when you’re trying to get some much-needed rest. Not only is it good for our digestion but it’s more cardio! Low-intensity cardio is cardio none the less which is valuable. You’d of course benefit more from a 45 minute run over a 45-minute walk, but when you can incorporate both into your day, you’re winning! It’s another way to give your body a final stretch and flush itself of toxins before getting into the sheets.
Will my water intake affect my success?
There is no avoiding this fact; a hydrated body is an efficient one. Making sure you drink enough water throughout the day is vital for the body’s functions and will certainly make you feel fitter in 7 days time. Around 4 pints a day is a good amount of water to consume, so why not try this?
When you’ve next finished your large carton of milk, keep the bottle. Large milk containers are exactly, you’ve guessed it, four pints! I’ve started keeping one full of water in my fridge and am finishing one every day.
What changes to my diet will make me feel fitter?
Just with this one simple change alone will make you feel fitter quicker. Eat breakfast.
Eating a proper breakfast prepares our bodies for the day ahead and stimulates key functions. Eating breakfast will actually make you hungrier during the day and more likely to eat lunch and therefore dinner. Filling your day with three healthy, balanced meals everyday will make you feel much stronger at the end of the week.
It’s quite common knowledge that protein supplements help to repair muscles after working out, but so does regular protein. Even if the only exercise you do throughout the day is to walk from your front door to your car, your car to your desk and from the desk to the kettle, having a high protein diet will make even these lesser activities less strenuous. This might give you the energy to fit in a quick trip to the gym after work or a walk after dinner.
Take a moment to think about what it is you’re eating. If you’re already on your second pack of biscuits at 1 o’clock, I’m guilty, look for something else you enjoy eating. When you’re at your local supermarket next look for a healthier snack alternative. Many brands have produced products especially for those who might be stuck in a chair all day or are too rushed to properly eat.
It’s not only what we consume through food, but also what we drink. Removing these liquid calories from your diet, or even some, will certainly make you feel fresher and feel fitter in 7 days. Some drinks are very high in sugar, fats and therefore calories. Not only that, but too many drinks can make us feel heavy and sluggish which might lower our mood, drive and chances of being more proactive.
Is feeling healthy all about my body?
If you’re a stress/cry/angry/anything eater, this is for you. Use this as a new excuse to find a new release. It could be an activity or ritual useful to distract you from cravings. Try taking up a new sport – join a club and use that time throughout the week to let it all out. Or maybe take up a new hobby – people often find learning new skills therapeutic which is a great way to de-stress.
Being healthy isn’t all about your exercise and your diet. Being healthy and happy psychologically is just as important. Not only will it give you a more positive mindset towards the new goals you set yourself but radiate it to the people around you.
Is over and under sleeping – what’s a good amount of sleep?
Sleep is king. Hard to implement in just one week, but getting into consistent sleep patterns really helps your bodily functions. For adults, 7 – 9 hours is the ideal amount of sleep. Over and under sleeping can have negative effects on your productivity and mood. Your body has a natural clock known as your circadian rhythm. Both over and under sleeping throws this out of time and can leave you with headaches, feeling fatigued and left lethargic.
When your turning down to hit the hay, set an alarm for 7, 8 or 9 hours’ time to get your body adjusted to sleeping those hours.