By Jenn Pacheco, Contributing Blogger
When it comes to health and fitness, I’m a gal that takes wise advice from every angle. Why? So that I can maintain my mental health and a good physical shape. It’s a personal priority that I set for myself.
But the thing is, to meet my goals and achieve success for my mind and body, I need to stick to some pretty strict parameters. That includes stuff like obtaining adequate sleep, participating in regular workout sessions, and maintaining a high protein and low calorie diet.
I’m not a stickler, though. I don’t refrain from indulging in a margarita, eating a good pizza, and swapping my hardcore gym sessions for lazy workout days. I’m human.
When friends and family ask me about my lifestyle, I like to call it the 80/20. I put in 80% effort in health maintenance, and the other 20% of the time I allow myself some wiggle room.
Today, I’m going to tell you all about my lifestyle choices. Over the past year, these health and fitness tips have helped transform me into a different person - active, happy, aware, confident, productive. To say the least, they’re VERY useful. And if you want to adopt them by the end of this blog, that’s great. At that point, I can then add *successful* and *inspirational* to my key descriptive words.
Ready to get started? Let’s not waste anymore time.
Hydration, hydration, hydration!
You know what they say, H2O is a gal’s bestfriend. Enough of the drinkable will clear skin, promote satiety, clean out toxins, and make you feel refreshed.
But it’s not entirely based on having a water bottle handy all day long. Because the revitalizing liquid can’t actually permeate your cells properly without the right electrolytes present. That’s why I use hydration packs at least once a day. The sodium and magnesium ratio really liven my mind and body up, maximizing all the water benefits.
Much Needed Caffeine
I can’t simply prioritize agua and push caffeine to the side - my A.M. coffee is still marked as a necessity. Upon waking up, I simply decide what kind of coffee I’ll be sipping while I read the Morning Brew newsletter.
One day might spark an intense yearning for espresso, the next day I might have the need for a standard cup of Joe. No matter what, though, my additives remain the same. A teeny bit of half & half OR heavy cream, and zero sugar or sugar substitute. What can I say? I like the taste of the fresh beans alone.
High Proteins
I used to be on the carnivore diet 100% of the time, but as I figured out, eating the same source of protein consistently can get sickening… and boring. Again, the 80/20 rule comes into play.
What does that look like for me in terms of food? Eighty percent of the time, I’m throwing meat down the hatch. That means beef, pork, chicken, lamb, bison, fish, eggs, turkey, and shellfish. The remaining twenty percent of the time, I’m consuming fruits, veggies, natural carbs, and desserts. Gotta have my desserts, especially that yummy, antioxidant-rich dark chocolate!
An easy guideline to follow here - if you’re into this kind of diet - is to shop the perimeter of the grocery store. Don’t go down the aisles (unless dairy products are found there). Naturally, you’ll automatically be in a caloric deficit consisting of whole foods.
Cardio Workouts
10,000 steps a day is what I like to aim for, but if I’m being completely honest, I don’t always get there. Having the goal in place does encourage me to push my body, to get up off the chair whenever I have a few spare seconds.
Why is this important to me? Because I work at a desk. Sedentary stinks. So every so often, I like to move my legs and stretch out.
For you, your cardio workout may look a bit different, and that’s ok. I just like to state how important it is to get your heart pumping with easy workouts like walking. It’s free, accessible, and puts your cardiovascular network into gear.
Strength Training
Did I hate the gym at first? Absolutely. Have I grown to love it? 100%. The place gets me pumped up! I like doing all muscle groups at this point, too. Check out some of my fav listed workouts that you can totally Google and try in your gym (some at home).
Back:
- Single-Arm Dumbbell Row
- Lat Pulldown
- Seated Row
- Band Pull-Aparts
- Reverse Fly
Chest:
- Dumbbell Bench Press
- Machine Chest Press
- Chest Fly
- Machine Fly
- Push Up
Legs:
- Leg Press
- Calf Raise
- Leg Extension
- Leg Curl
- Hip Abductor
Glutes:
- Hip Thrusts
- Glute Bridge
- Squat
- Romanian Deadlift
- Hip Circle
Abs:
- Russian Twist
- Crunch
- Bicycle Crunch
- Leg Raise
- Plank
Shoulders:
- Lateral Raise
- Front Raise
- Dumbbell Kickback
- Overhead Tricep Extension
- Dumbbell Punches
Arms:
- Bicep Curl
- Plank Up Down
- Arnold Press
- Cable Tricep Pushdowns
- Punch with Dumbbell
I also like to do lazy workouts at home when I feel like lounging around. All I typically have handy are a set of 10-lb dumbbells and some resistance bands. I pick 6-9 easy exercises and do 10 reps, 3 sets of each. It can be complete in like 20-ish minutes. Some of my fav of those are:
Squats, lunges, heel elevated squats, arm raises, tricep extensions, kickbacks, chest flys, seated chest press, shoulder shrugs, leg raises, russian twists, etc. Pretty much anything you can do in the comfort of your living room.
Sleeping Good
A good nights’ sleep ties my health routine together for me; without it, I can crumble and fade slowly. Thankfully, I discovered sleep supplements. Made with natural, water soluble ingredients that get to your cells quicker than other options on the market.
Now, when I fall asleep, I stay asleep. I wake up feeling rested and rejuvenated. The deep REM sleep plus the dreamland I dip into are totally worth it. A great way to set yourself up for success.
