- Work up a sweat.
Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
- Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
- Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
- Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous – try new sports, games and other activities as well as new foods. You’ll grow stronger, play longer, and look and feel better! Set realistic goals – don’t try changing too much at once.
Be Happy! Be Healthy!
Before you reach for that snack, pause and think about why you are reaching for food? Are you stressed? Are you upset? Are you bored? Or are you, in fact, hungry? Think before you eat. If you’re hungry and in need of an energy boost, then plan out a snack full of complex carbs and protein. For example, eat an apple with a sprinkle of cinnamon, and about 20 roasted almonds or add 1 tbsp of peanut (or any nut) butter onto the apple. You could also have a slice of whole wheat bread with turkey, tomato, avocado and mustard. These are just a couple examples of delicious, nutritious and filling food choices.
Keeping your snacks limited to 2-3 times per day, besides your regular three full meals, will ensure that you keep your calorie bank for the day monitored and within range. Or, eating 6 small snacks of 200-300 calories is a great way to keep your energy up throughout the day and avoid the heaviness and sluggishness that might accompany a large meal. Be smart about it and plan ahead. Make sure you keep your fridge stocked with fresh veggies and fruit, lean meats, eggs, fresh plain yogurt, and fresh whole wheat bread. Also make sure your pantry is filled with peanut (or any nut) butters, beans, whole wheat pasta, oatmeal, and other snack options so you can be ready for your busy week.
BE HEALTHY. BE HAPPY.
Koons is pleased to announce a company-wide effort to get fit, and get happy – the Koons 2012 Biggest Loser Employee Challenge!
One team will have a chance to win a weekend at the Hyatt Regency Chesapeake Resort & Spa in Cambridge, MD after thirteen weeks of sticking to a healthy diet and strict exercise regimen.
Here to help us on our way is our very own certified personal trainer, Tiffany Koons! She’ll be here every week for the 13-week challenge to blog about fitness and give us some motivational tips!
Congrats, you have managed to get through the first week of a better life. The first week can often be the most challenging. What is challenged is your will power – can you get up 30 minutes early and squeeze in a jog or do a fitness DVD? Are you able to control your portions while dining out? Can you resist those homemade treats that fill your workplace? Each time you make the smart, healthier decision you will be strengthening your control and willpower. Making smart choices and wise changes will pay off big time in the long run. You will look and feel your best.
“You cannot expect to achieve new goals or move beyond your present circumstances unless you change.” ~Les Brown
Be healthy, Be happy!