Here is a list of 28.5 of my very best fitness tips you can start using right now to improve your health and fitness, lose weight, and make yourself wicked awesome.
Fitness Tips #1: Start doing strength training.
Focus primarily on full body exercises that use multiple muscle groups such as a squat with overhead press or renegade rows. Aim for 2-4 times per week depending on your goals.
Fitness Tips #2: Drink a glass of water as soon as you get out of bed.
This will give your body a little boost to get things flowing straight away – might even jump-start your metabolism from its overnight slumber. Then continue to drink water all day long.
Fitness Tips #3: Eat about 6 small meals throughout the day.
While this fitness tip has been reported to cause an increase in your metabolism, any weight loss experienced by eating smaller more frequent meals more likely has to do with simply eating less throughout the day as a result.
Fitness Tips #4: Go for a walk first thing in the morning or in the evening. Take the dog.
Another great way to get your metabolism fired up first thing in the morning. I like to walk at night at the end of my day. Either way, you rack up your activity numbers for the week no matter when you walk.
Fitness Tips #5: Start loading your diet up with fruits and vegetables.
I don’t think anyone will argue the fact that vegetables and fruit are full of great things that will fill you up with less calories, provide fiber, and prevent (or even reverse) diabetes, heart disease, and cancer. The greener the better when it comes to veggies. Fruit does NOT make you fat. Oh wait, there is that guy up the street who got really fat because he ate too many bananas (enter eye roll here).
Fitness Tips #6: Do short burst cardio several times per day.
If you sit at a desk all day you need to get up at least 1x per hour and do 1 minute of hard core, short burst cardio. If you don’t sit all day long you should still try and do a few of these throughout the day. Not only will they wake you up and burn a few calories, but they will cause you to burn fat for several hours after you do them. These types of exercises can include jumping jacks, jump rope, running in place, mountain jumpers, and burpees.
Fitness Tips #7: Eliminate HFCS and trans fats from your diet.
Both high fructose corn syrup and trans fats have been proven to cause weight gain and diseases such as cancer. They are both in baked and packaged goods.
Fitness Tips #8: Use a foam roller before workouts.
Foam rolling is like a self massage where you get a myofacial release of your muscle and connective tissues. This will help you perform and recover from activities faster as well as allow you to walk upright when you’re 70.
Fitness Tips #9: Eliminate soda and diet soda from your diet.
Soda contains HFCS and artificial sweeteners. Both shown to cause weight gain and diseases such as cancer.
Fitness Tips #10: Ride your bike for transportation.
Save gas, save money, get fit.
Fitness Tips #11: Clean out and then restock your pantry.
Throw all the junk away you have in your house (or donate it to someone you don’t care about). Then restock with healthier choices. If it isn’t in your house you won’t eat it.
Fitness Tips #12: Go barefoot.
Apparently, the high tech running shoes and work shoes leave the muscles of our feet and legs underdeveloped and can lead to overuse injuries (like mine in 2004 that I STILL suffer from). Try walking barefoot as much as possible so you can start to correct all the muscle imbalances.
Fitness Tips #13: Minimize the amount of meat, dairy, and eggs you consume.
I am really sorry to say that all animal products can cause heart disease, cancer, and diabetes. Don’t hate me for sayin’…..
Fitness Tips #14: Play.
Get off the treadmill and out of the gym. Get an ultimate frisbee game going in the neighborhood or join an adult soccer league. At my bootcamp we even play games as a cardio finisher in lou of long, boring running. Keeps the mind occupied and is fun.
Fitness Tips #15: Get 10-20 minutes of sun each day.
Get your dose of vitamin D and get a mood lift at the same time.
Fitness Tips #16: Do a dynamic warm up.
Doing a warm up where you actually do some bodyweight type dynamic exercises that are similar to the exercises you will be doing in your strength training workout is 100x more effective then walking on the treadmill for 5 minutes and then stretching.
Fitness Tips #17: Jump rope and then battle with them.
Jumping rope is an awesome way to do high intensity interval training. Use battling ropes as another new and fun way to do HIIT while using the upper body.
Fitness Tips # 18: Be active as many days per week as you can.
The more days the better. But rest when your body tells you to, at least 1 day per week.
Fitness Tips #19: Focus on your core.
A strong core not only makes you more powerful and able to progress in your strength training more quickly but it can actually prevent you from having back injuries that many people suffer from. Focus on exercises where the core resists the rotation of the body such as an abdominal plank. No crunches.
Fitness Tips #20: Get enough sleep.
8-9 hours always does it for me. If you can’t get that amount take a nap. Growth hormone, a key fat burning and muscle growing hormone is secreted into your bloodstream while you sleep.
Fitness Tips #21: Get Active Release Technique (A.R.T).
You will not regret it. Look for a provider online. If you are local to Saratoga Springs go see Keith the Best Chiropractor in Saratoga Springs.
Fitness Tips #22: Shop at your local farmer’s market.
Most of it is fresh and organic and most of all you support the local economy.
Fitness Tips #23: Focus on what’s behind you.
Back, glutes, hamstrings, calves.
Fitness Tips #24: Drag, carry, push, run, jump, climb, crawl.
That’s the stuff we were built to do.
Fitness Tips #25: Eat an organic apple every day.
It keeps the doctor away. Except if you eat one covered in pesticides, of course.
Fitness Tips #26: Eat grass fed meat and organic dairy and eggs only.
Cows, chickens, and pigs who are fed their natural diet produce better meat. Find a local farm near you that sells it – the taste is far superior then that of the junk meat at the grocery store.
Fitness Tips #27: No need for grains in your diet, especially if you are trying to lean down.
Did you know there was actually no reason for humans to eat grains? We actually don’t need them at all. And if you are trying to lose weight they will damper your efforts.
Fitness Tips #28: Set a fitness or fat loss goal for yourself and then take massive action to achieve it.
People who set goals are far more successful then people who wing it. But take massive action because you will never be successful if you never do anything to better yourself.
Ultimate Home Workouts. I’m just sayin’…..
So there you have it – 28.5 fitness tips which will help you lose weight, get strong, be healthy and just make you flat out wicked awesome.
Your Friend and Coach,
Susan Campbell, MS, CSCS
LET ME KNOW WHICH FITNESS TIPS YOU ALREADY DO AND WHICH ONES YOU HAVE A HARD TIME WITH IN THE COMMENTS SECTION BELOW.
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