So You Say You Want To Live A Fit & Healthy Life! Well Here’s How…

Life and What Matters

Fanzyflaminfro is so proud of you; don’t you know that the decision you have made to live a fit and healthier life is the beginning of your life.

You’ve decided it’s time to start exercising.

You’ve decided it’s time to eat healthier.

Congratulations, you have now entered into the healthy life zone!

Believe it or not; you’ve said yes to physical, mental and emotional self-improvements; these are the first steps to a longer and healthier life.

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Did you know?

Exercise can literally cure diseases like some forms of heart disease.

Exercise has been implicated in helping people prevent or recover from some forms of cancer.

Exercise helps people with arthritis.

Exercise helps people prevent and reverse depression.

Well, if you didn’t know; now you know! Fanzyflaminfro to the rescue!!!

Exercise can also be a form of meditation and relaxation! When I’m in the gym; listen to my Pandora Gospel Brunch Radio Station; I’m not just working out but I’m meditating on the Word of God; not only that, but I’m relaxing in His Glory and Goodness! Don’t let “Make Me Over” by “Tonex & The Peculiar People” come on; I can run 4 miles nonstop!  Just relishing in the presence of God and actually forget that I’m working out!

But in addition to all the perks that exercise offers; the number one perk is that exercise can help most people lose weight, as well as look more toned and trim.

Yes, Sir, toned and trimmed; I don’t really care too much about the losing weight portion because my frame is already small. I just want to be more toned, trim and physically fit; however anyone can be 1-10 bananas splits away from obesity.

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That being said…

If you’re trying to lose weight, get healthier, build muscle or just excel at a sport, activity or increase your metabolism; you’ll need to set goals.

Goals that are specific, measurable, attainable, realistic and timely. When you don’t have a specific goal, it’s difficult to keep exercising and to track your progress to see how far you’ve come.

Keep in mind that you can have a variety of goals – Losing weight, building muscle, toning or simply trimming the potential fat and/or fat period.

However; you will need a plan and plan!

A plan to insure that you are getting in a certain number of workouts weekly.

A plan to insure that you are improving your health with the work outs that you our doing based on what your desire for working out is.

A plan to insure that your eating habits, are not over-riding all the workouts and exercise that your body is dedicating itself to.

A plan to simply make healthy choices each and every day.

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So before you start working out, take a moment and ask yourself these questions:

  1. What do I want to accomplish by exercising/working-out?
  2. Is my goal for MYSELF realistic and attainable for ME?
  3. Do I know how to reach my goal or do I need a personal trainer to assist and motivate me?
  4. Do I have a timeline for reaching my goal?
  5. Am I willing to be dedicated to this program in order to have a healthier lifestyle?

The key to healthy lifestyle and fitness goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic, tangible and you have to be dedicated.

Your first step is determining if you really need to lose weight and/or if you just need to live a healthier more balance lifestyle physically.

I found that most people, feel like they need to lose weight, even those people who appear to be at a healthy weight.

Often our weight loss goals are based on what we think we should look like, rather than what’s reasonable for our bodies right now. This is where you have to be really careful and check the parameters of where you are and where you should be in an effort to be healthy.

Yes, there are parameters to use to figure out if you need to lose weight; and here are some that I have listed for you below. A general candidate for weight loss may have the following characteristics:

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People with BMIs (Body Mass Index) of 30 or greater are considered to be obese, a category that is divided into three classes based on BMI:

Class 1 = 30 to 34.9. High risk. Typically 30 to 40 pounds overweight

Class 2 = 35 to 39.9. Very high risk. Typically 40 to 100 pounds overweight

Class 3 = 40 or greater. Extremely high risk. Typically 100 pounds or more overweight

Below I have provided a link for the NIH (National Heart, Lung and Blood Institute) you can go to their site and calculate your BMI; to see what class you call under; hopefully you don’t fall under either; which would mean that your BMI is right where it should be.

It’s quick and it’s easy to calculate, all you have to do is insert your information and click calculate and it will automatically display your BMI number; then you compare that to the BMI Categories. From there you will know exactly where you are; here is an example of how the calculations work. This is all the information you will need. See below.

I checked mine today and I my BMI was at 24, as you can see, I’m about 2-3 banana splits away from being overweight.

Weight: 140

Height: Feet-5 Inches-4

BMI: 24

See BMI Categories below!

Underweight = <18.5

Normal weight = 18.5–24.9

Overweight = 25–29.9

Obesity = BMI of 30 or greater

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http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

So to recap…

How do we begin to live a healthier life; mental, physically and emotionally?

We incorporate some kind of fitness activity into our everyday life but, first we must… 

  1. Set Goals for your ideal weight or what you are trying to accomplish.
  2. Write those goals down and put them in clear view, where you can see them and if it’s true weight loss add a picture of yourself to show where you are now, so that you won’t forget where you are trying to go and once you achieve that goal you won’t forget where you came from.
  3. Be honest with your goals, don’t do more than what your body can handle because if you do; you won’t want to workout anymore! It will be hard for you to go back.
  4. Educate yourself on fitness, healthy eating etc. don’t just go by what your friend is doing for their healthy lifestyle/fitness regiment.
  5. Watch your diet, eat healthy; it’s okay to indulge in a banana split every now and then but don’t overdo it.
  6. Find a workout partner to hold you accountable and to motivate you if needed. Or just get a personal trainer if you have the extra money.
  7. Motivate yourself; this goes back to the picture (before and after) push-it for you, not for anyone else.
  8. Find time; schedule and prioritize your workouts, add it to your daily routine; put it on the agenda; that way there’s no excuses.
  9. Don’t Give Up, sty focused on the bigger picture; your life and becoming healthier.
  10. Drink lots of water; this is key; hydrate, hydrate, hydrate; don’t get it twisted water is not the magic weight loss drink but it helps with that and so many other things.

Drinking water also helps the skin do it’s job of regulating the body’s temperature through sweating. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

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Now, since we’ve gotten all of that out of the way; here are 6-quick exercises that you can do at home for great gym results in less than 20 minutes; just in case you don’t feel up to going to the gym.

  • Jumping Jacks: 50 jumping jacks, with 2-5lbs weights, takes less than 2 minutes
  • Jumping Rope: 100 consecutive rope jumps / 2-5 Reps totaling 200-500 consecutive rope jumps, takes less than 4 minutes
  • Sit-Up: 50 sit-ups / 10 sit-ups at 5 reps, takes less than 3 minutes
  • Push-Ups: 50 push-ups / 10 push-ups at 5 Reps, takes less than 4 minutes
  • Squats: 50 squats / 10squats at 5 Reps, takes less than 4 minutes
  • Chair Leg Lifts: 50 reps each leg, totaling 100 leg lifts “face the front of the chair, hold the arms and lift right leg back 50 times then do the same with the left” takes less than 3 minutes

 Hopefully some of these recommendation will work out for you and you will be on your way to a fit and healthy life!

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Now it wouldn’t be me if I didn’t leave you with an inspirational quote!

Remember…

The journey to becoming healthy is not just a destination; it is a lifestyle, and the sweat you will see during your journey is nothing more than your fat crying because it doesn’t want to leave! But put it out and put it off and relish in your healthy lifestyle!

Tammy Hinkle-Davis

AKA

Fanzyflaminfro

 

 

 

 

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