Attain your fitness and health goals with these 6 tips

Kenzie Branderhorst, fitness coach, Holland Fit Body Boot Camp

By Kenzie Branderhorst, fitness coach, Holland Fit Body Boot Camp

Are you trying to work toward a healthier lifestyle? Here are a few tips to keep in mind when beginning your fitness and heath journey.

1. Water

Make sure you are getting enough water and are adequately hydrated. I recommend drinking half your body weight in ounces per day. This helps with flushing your body of toxins. This will also help aid in muscle recovery and fat loss.

2. Healthy weight loss

Healthy weight loss is 1–3 pounds per week. Try to avoid diets that say you can lose 10 pounds in one week. Make sure you are getting healthy portions of proteins, carbohydrates and healthy fats at each meal.

3. Portion sizes

A simple way to know if you are using the correct portion size is to look at your hand. According to Precision Nutrition, one to two palm-sized portions of protein and one to two fists of vegetables are best for each meal. One to two cupped hands of carbohydrates, and one to two thumbs of healthy fats are good sizes for most meals.

4. Enjoy what you’re doing

For most people, spending two hours in the gym five days a week is impossible. Find what works for you;  most people don’t need to spend that much time in the gym. There are many options out there, and it’s about finding what works best for you and what you enjoy. If you don’t enjoy what you are doing, you won’t stick to it.

5. Listen to your body

You don’t need to work out seven days a week. Muscle recovery takes 24–48 hours. When you train too much, you don’t allow your body the time it needs to rebuild the muscles that have been broken down. This can lead to overuse injuries. Listen to your body, and if you are too tired or fatigued, give it time to recover.

6. The scale is not everything

Know that the scale does not define you as a person. This is just a simple measure, a 150-pound person can look different depending on the body type. Do not let the scale define what you think about yourself. Eat healthy, exercise and enjoy what you are doing. 

Holland Fit Body Boot Camp
12719 Riley St., Ste. 50, Holland