A Woman’s Guide to Getting Strong, Fit and Happy
Being strong and independent doesn’t mean you always have it easy. It’s quite the opposite as your daily life involves a lot of multitasking. From meeting important work deadlines to making time for your family and friends, not to mention the potential troubles in the romance department. Sometimes it can get so overwhelming juggling everything all at once!
While you need to prioritize certain aspects of your life, there’s one thing you need to value above everything else: your health. Too often we forget to take care of ourselves when the very requirement to manage it all well is good physical and mental health. We tend to get too distracted by other people’s demands that we forget the importance of our well-being. It’s time to ask yourself this: Do I take care of myself enough to take care of other things?
The good news is it’s not difficult to be healthy and busy at the same time. All it takes is adjusting some routines in certain areas of your life to boost your overall health. You’re already on your way there, just follow this simple guide on how to get strong, fit and happy all at the same time.
Eat right, live strong.
Although men and women have the same dietary requirements when it comes to food intake, women need to take in more particular nutrients to promote a healthy reproductive system. All you have to do is consume these foods daily to stay on top of your health (Recommended by The Academy of Nutrition and Dietetics (The world’s largest organization of food and nutrition professionals):
- Three servings of whole-grain foods (whole grain bread, brown rice, cereal, oats, pasta)
- Five to six ounces of protein (lean meat, chicken, eggs, turkey, fish, beans, peas, nuts)
- Three servings of low-fat or fat-free dairy products (milk, yogurt, cheese)
- Two cups of fruit (fresh, frozen, or canned without sugar)
- Two and a half: cups of vegetables (fresh, frozen, or canned without salt)
Women are also recommended to take more plant-based foods to provide their bodies with enough fiber every day. Women lose large amounts of iron during their monthly period so it’s recommended they bulk up on iron. You can increase your iron intake by consuming lentils, spinach, almonds, or lean red meat. Also, due to women’s reduced bone density than men, they have a greater risk of developing osteoporosis so eating plant-based sources such as broccoli, brussel sprouts, and kale is recommended to increase their calcium intake.
Fit not fad.
With all these celebrity-endorsed fad diets today, it’s easy to get lost and confused when choosing the diet plan that’s right for you. And sometimes, no matter how convincing and effective they seem to be, they cause more harm than good. This is because your body misses out on other important nutrients and this disrupts your body’s natural metabolism. Work hard on changing your lifestyle instead of focusing too much on a specific diet. This way, you’ll naturally eat healthily. Plus, you get to eat your favorite treats every once in a while. Depriving yourself of the food you love can lead to cravings and food-binging which can sabotage your attempts to improve your nutrition. Just remember, moderation is the key to a healthy lifestyle.
Some tips to consider when constructing a healthier food and exercise regime by Australia’s Better Health Channel:
- Never skip meals. This can hurt your metabolism causing you to overeat during your next meal which leads to unwanted weight gain.
- Eat right. Load up on plenty of vegetables and fruits, cut down on sweets, and drink plenty of water.
- Consider why you overeat. Reflect on the reasons why you might be overeating. It’s also a good idea to write down what you eat so you know how and when to manage your eating habits.
- Find a physical activity you enjoy doing. Be it dancing or swimming or joining a class for that extra push.
Happy is the new sexy.
The younger you start an active lifestyle, the easier it is for you to crush your goals. As we get older, our bodies get weaker so it becomes even more important to engage in regular physical activities to maintain our agility in the long run. This not only helps you with your overall appearance but also helps improve your mental and emotional health. When we exercise, our brain releases endorphins, chemicals known to produce feelings of euphoria, commonly associated with a runner’s high. It also helps us burn the stress hormone cortisol which increases anxiety and depression. This is why some scientists recommend 30 minutes of moderate-intensity exercise every day to maintain optimal health which helps you combat stress, reduce anger and fight depression. Keep in mind that exercise is not a cure-all for serious mental issues.
While it’s true that exercise can contribute to our happiness, sometimes life can get a bit too much. After all, we’re only humans. This is why it’s important to have a strong support system to keep us motivated and help us bounce back when we need it. According to studies, having a support system has many positive benefits, such as better coping skills, higher levels of well-being, and longer and healthier life. One great way to get the support you need is by joining a fitness community. One research calculated that joining a gym was related to 14 times higher odds of meeting weekly physical activity guidelines for both men and women. Not only does it offer the equipment you need to hit your goals, but more importantly, it also helps foster a social aspect (a sense of belonging) which is one big factor that contributes to happiness and self-satisfaction.
Be your own strong, fit and happy at the most welcoming and fun fitness club in the area. It’s time to put yourself first and we can help you do just that at Anytime Fitness Miller.
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