Start improving yourself today. The key is consistency and creating a lifestyle you can maintain.
Strength Training, Endurance, and Cardio
Muscle as well as cardio fitness is the goal here. There are intended and unintended benefits to daily exercise. Exercise should include a healthy mixture of both resistance training and aerobic exercise. You need to lift heavy things!! 45 minutes per day is the base target time. Extra credit can be earned for 60 minutes or more per day. All exercise should be contiguous and not broken up. The benefits of building strong muscles is both mental and a much needed strategy for aging.
Push yourself for even more points. If you have had a setback in diet or fallen short on another category, this is your chance to make up some ground.
Set a goal to move yourself forward.
This is a broad category but a specific goal should be set. Daily improvement is required, not all primary goals may be able to be improved on daily. Should be an active participant activity and requires at least 30 minutes a day of focused effort. Research would count but you need to show results of some kind. Examples:
Give up something that will make you better and improve your life
We all have things that prevent us from being the most successful version of ourself. Often we do not want to admit how much these things can hold us back. This is about improving you. Your sacrifice may be more or less difficult than someone else in the challenge. This is only for you to decide and know. You are not obligated to share because it may be extremely personal.
Pick something hard! This does not have to be a pass fail. It may have to be broken down into steps of until developed.
Don't overlook the importance
If you are exercising regularly you will need to recover. Proper sleep is often overlooked. A regular sleep schedule and quality sleep is important to keep your mental clarity at optimal performance.
Work daily to improve relationships with family and friends
Make an effort to improve relationships. You may choose to improve those closest to you like a spouse, parents, siblings or children. Spend quality one on one time with them idividulally or as a group. Make your family as close as possible. Make an effort to enjoy meals together.
The another option is to make an effort to reach out to all your friends and family even those who have drifted away. Send them a heart felt message telling them how much they mean to you.
Adequate Hydration
Take your current weight in pounds and divide it by 2. That is how many ounces per day you must consume. As an example, if you weigh 150 pounds you should consume 75 ounces of water per day. It is recommended that you consume it in the first 10 hours of being awake.
You should stop drinking fluids or only sip the last 3 hours before bed. This will help you sleep better by reducing the need to go to the bathroom during the night.
Give up dependency on alcohol
Make sure you control your relationship with alcohol and not the other way around.
Sugar is in everything
This pertains to anything that would be considered a treat or snack with sugar as the base ingredient. Saying no to your temptations is important to growth. It also sets an example to those who look up to you.
To really improve your overall health consider all the food you eat and feed your family. Americans consume much more sugar than we realize. It is often added to the foods we buy without us realizing it. This would include high frutous corn syrup.
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