12 Habits of People Who ALWAYS Stay Fit. Number 5 Is So Smart!

1. Exercise even if you only have 15 minutes to do it.
2. Invest in a fitness tracker to help determine your activity level outside of the gym.
3. Mix up your routine.
4. Instead of skipping a workout, focus on how great you'll feel after.
5. Don't wait for an occasion to get in shape. Fitness is a lifestyle! Waiting until an anniversary, reunion, etc. will just create unrealistic expectations and make you feel unsuccessful... when you've actually made great progress!
6. Eat. REAL FOOD. Everything in moderation!
7. Keep weeknight drinking to a minimum. Save it for the weekend when you have more time and energy.
8. Work out at home if you can't get to a gym. Even a workout DVD or on-demand is better than nothing!
9. Exercise when you're sore. You don't have to go crazy and do heavy weight-lifting, but light cardio can help soreness.
10. Focus on how you want to feel rather than how you want to look.
11. Remember that the main goal isn't to run 10 miles a day, it's just to do something physical. If you can just get to the gym, you'll probably end up staying longer than you originally thought.
12. Get sleep. Get LOTS of sleep. Proper rest is crucial to see the results you want.

13. Celebrate your progress and don't beat yourself up when you still have more work to do! Fitness is about the journey, not achieving perfection.

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Food Pyramids

Add More Vegetables

We all know we should eat more vegetables, and the truth is is that it's much easier than we think! Check out these 10 tips to help you, help yourself, and eat more veggies!

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Focus On Fruits

Fruit has tons of natural sugar in it, so it's the perfect thing to reach for when you are craving a treat! Check out some helpful tips to help you eat more delicious fruit!

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Protein Variety

Protein is so important for our diet, because it not only keeps us full longer (reducing our cravings later on), but it also is a huge help in muscle repair, which we should need from all our working out!

When it comes to protein, two major food groups come to mind: meat, nuts. Thankfully there is a large variety of foods we can eat to get our protein levels for the day. Check out these 10 tips for choosing protein.

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Nutrition Journaling

What you eat has a direct effect on the way your body works, from your mood & energy level to the amount of fat your body burns & stores. Keeping a journal of what you eat & how much you exercise is a powerful tool that will help you maximize your weight loss & help you stay motivated. Studies have shown that people who keep a journal, lose more weight than those who don’t track their activities & are more successful keeping the weight off.

Learn more with this helpful document on how to keep a nutrition journal.

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Activity Pyramid

Most of us have seen what a food pyramid looks like (if you haven't, check out the pictures below), but have you seen an activity one? To the left is an activity pyramid that breaks up how much of what kind of activity is recommended for the average adult. Check it out, and get moving!

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Daily Dairy

Knowing the right kind and amount of dairy to eat can be tricky. If done right, dairy is a great way to get protein and calcium into your diet. Below are some tips on how to eat and drink more fat-free or low-fat dairy products.

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Goal Setting

Setting concrete and easy to evaluate fitness goals that are realistic, challenging & achievable is an integral part of any effective strategy to improve your health and wellness.

Check out the helpful hints to establishing healthy goals.

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Overcoming Obstacles

Is your resolve evaporating in the midst of setbacks and challenges? Here’s how to spot the obstacles blocking your way – and then put them behind you.

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Goal Worksheet

A helpful worksheet to help maintain your goal without being discouraged by small obstacles.

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Reducing Workplace Stress

Stress does some major harm on our bodies, and we are bound to find stress in the place we spend the majority of our day. Check out these tips of how to reduce your stress level at your work place.

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Sleep: Putting the pieces together for Health & Wellness

Health, wellness, weight loss & weight management is multi-faceted. One often overlooked but crucial component is sleep. Life happens, whether you want it to or not & sometimes things will get in the way of your intentions. Between work, the grocery store, home, the gym, errands & our kid’s schedules, our days are longer & our sleep is shorter. Often, sleep is one of the first things to be sacrificed, but science is increasingly showing that the quality of your sleep directly affects the quality of your waking life, including mental sharpness, productivity, emotional balance, physical vitality & workout performance, weight loss & weight management as well as risk factors for obesity. And studies show that not getting enough sleep or poor quality sleep on a regular basis increases the risk of developing high blood pressure, heart disease & other detrimental medical conditions.

Check out the benefits to a good night's rest.

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Getting A Good Night's Sleep

We need sleep for more than just our beauty! The secret to good sleep is not only the amount of time, but the quality that we get.

Sleep is the time our brain and bodies use to charge re-boot so they can keep working hard for us. We need rest to help not only our bodies but our minds function properly. Check out these tips for getting a good night's sleep.

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