Suggestions for Lengthy-term Success! | Powercakes

Comfortable Thursday, associates! Are you able to imagine we’re lastly into February!? Often I say “we’re already” BUT I really feel like January was fairly probably one of many longest months ever so YAY for brand spanking new beginnings in February!

It’s very easy at this level to need to surrender on one thing you might have began in January however I’m right here to let you know that we need to give attention to long run and general well being, not simply killin’ it in January and never with the ability to sustain that tempo all 12 months lengthy.

As a Coach, it’s actually widespread to see January be very busy on the fitness center after which begin to taper off because the months go by.

My purpose is for my purchasers and for YOU to search out one thing you’ll be able to keep in keeping with doing over the entire 12 months (and the remainder of your life!) as a substitute of fast fixes and extremes.

Tremendous straightforward to really feel overwhelmed with the entire messages on the market in regards to the new 12 months, however by specializing in a couple of issues & staying constant, you’ll be higher off than going to extremes.

I’m going to share all of my secrets and techniques with you ;] and if you happen to may hear my voice, you’d hear my sarcasm with the phrase secrets and techniques as a result of it will possibly so be over-used within the health house.

There actually aren’t any “secrets and techniques” – we’ve simply bought details.

I’ve bought nothing “horny” or title catching however what I’ll let you know is that you will see progress within the fundamentals over time, not extremes.

Listed below are my easy & BASIC keys for general well being:

• Elevate the weights minimal 2X per week
  • We need to construct muscle in order that we can’t solely be stronger, but additionally assist with bone density, metabolism, & general motion.
• Concentrate on motion all through the day. MOVEMENT is essential. Intention for 7-10k steps per day to remain within the lively class. Your physique and thoughts will thanks.
  • Take walks in your lunch break, take your canine for a stroll, or stroll with a pal. 
• Get your coronary heart fee up minimal 1-2X per week
  • You don’t have to be doing burpees till you throw up 1-2x per week, you simply must attempt to get into an “uncomfortable” house with coronary heart fee the place you’ll be able to’t simply maintain a dialog a couple of occasions per week to assist hold the center wholesome & robust.
• Concentrate on nutrient dense meals. We need to put into our our bodies meals which have nutritional vitamins, minerals, fiber, carbs to gasoline, fat to nourish, & protein to construct/recuperate.
• Get pleasure from issues that you simply…ENJOY!
  • Giving your self a base of nutrient dense meals + a concord of “not so” nutrient dense meals means comfortable psychological well being with out going to extremes as a result of that meals will at all times be there. If you need a donut, get pleasure from your donut, and simply make certain your different meals are nutrient dense to assist help the bod.
• Scale back stress (simpler mentioned than executed) BUT the place are areas you’ll be able to enhance on?
  • Possibly going for that stroll or taking time for your self is precisely what it’s essential simply sit back. I lately began acupuncture and now that my wrist is feeling higher, I need to get again into Yoga to assist re-center.
• SLEEP. Get that high quality sleep each night time. Significantly. SLEEP is so so dang essential. Clock in 7-9 hours per night time to assist with general well being.
• HYDRATE. It’s straightforward to be so busy that we neglect to drink the water however get your self an enormous water bottle & make it a purpose to complete 2 or 3 of them a day.
  • Including in electrolytes like these new tabs from Now Meals is a SUPER straightforward solution to get hydrated and get in electrolytes! 
• Encompass your self with individuals who raise you up & help you.
  • It’s really easy to really feel alone in our journeys however there actually are individuals on the market who really feel the identical approach you do and having somebody to examine in with and really feel supported by is so essential for our psychological well being as properly.

Clearly with February, we have a tendency to think about all issues love so I’m going to talk about a couple of merchandise that I personally love from my associates at NOW meals that assist me keep in keeping with my journey.

Protein Powder – I personally have been NEEDING to get in an excellent 25-40 extra grams of protein per day for my very own objectives and whereas I do imagine in getting most of our macronutrients from actual meals, I discover that supplementing with a protein shake every day is an EASY and TASTY solution to get in these additional protein wants.

I’m loving the Natural Plant Based mostly protein currently alongside and the hubs loves the Chocolate Grass-Fed whey.

I exploit the protein in my oats or simply combine it with water or almond milk post-workout or anytime throughout the day so as to add to my totals.

Monk Fruit – I really like utilizing this in baking! I’ve at all times been a stevia fan however I’ve to confess, the monk fruit has a smoother style and I’ve been utilizing it so as to add some sweetness to baked items or my espresso.

Electrolytes – these are one thing I at all times knew about however actually began implementing this 12 months. Electrolytes have sodium, potassium, and magnesium to assist help your exercises, particularly if you happen to’re sweating lots or figuring out in scorching climates. I exploit these after I’m doing cardio primarily based exercises or sip all through the day to make my water style higher so I get in additional ounces.

NOW’s new Effer-hydrate tabs are sweetened naturally & a straightforward solution to get in some electrolytes! I pop 1-2 in my takeya bottle for the day.

Easy additions to your life from the checklist above might help keep a constant journey of health and wellness. Don’t over-complicate or go to extremes – the magic is within the consistency over time!

What’s one space you suppose you’ll be able to enhance on?

Be true to you,

xo Kasey

Thanks to my associates at NOW Meals Official for sponsoring this put up and as at all times, all opinions are my very own.