Drink more water

Water is essential to your health and it can be a simple way to help make your body healthier. The human body is made up of mostly water and when you do not drink enough water your overall health can suffer. Carry a water bottle around with you so you are more likely to drink water than reach for an option that is not as convenient. If you are used to sweet drinks try using a water enhancer and work down to using less of it to help break the sweet drinks habit. That’s a great way to get started with small healthy changes! And a great part of a morning routine too.

Start your day off with some activity

When you start out your day with physical activity like a good workout you boost your metabolism for the rest of the day. Not only are you more likely to burn more calories when you start your day off active, but you are also more likely to have better focus for work and everyday life.

Reduce your time on devices

The average person spends way too much time on screened devices. Not only is this bad for your health, but it is also bad for your eyes. Instead, limit your time on screened devices and make a point to get time away from them every day. This small change will help to keep you more active, give your brain a break from the constant stimulation, and allow your eyes to rest.

If you work on a computer you can help to reduce the strain on your eyes by using a pair of blue light blocking glasses, These can be purchased with and without a prescription to fit your needs. Make sure to take eye breaks from your computer for at least a few minutes every hour while you work to help keep your eyes healthy and prevent headaches.

Eat Healthy

Most people do not get enough fruits and vegetables in their diet. These healthy essentials are packed with antioxidants, vitamins, and minerals that keep you healthy and even help with aging. A great way to get more fruits and vegetables into your diet is to use them for your snacks and to make a point to eat fruits or vegetables first with your meals to ensure that you are not too full to finish them. Check here to see what to do if you hate vegetables.

Take a quality vitamin

Due to soil depletion the food we eat now doesn’t have the nutrients it once did and the things we need to help keep our bodies healthy and strong are harder to come by even for those with the perfect diet. The best way to fight this and help to provide your body with what it needs to be healthy is to take a quality multivitamin daily. Find a good quality one that is made with whole food ingredients for the best results.

The average person does not get enough protein to sustain and grow more muscle. A great way to fight this is to add protein each day. A handful of nuts, a couple of pieces of organic lunch meat, a boiled egg, or some greek yogurt, all of these make great snacks that add protein to your day. This will help boost your metabolism and help you build muscle without adding a lot of extra work to your day. These are small healthy changes anyone can make.

Get more physical

Even if it is only taking a walk with your family every day, adding a small amount of physical activity is an easy change to help get and keep yourself healthy. While a walk will not make a huge difference it is a great catalyst for adding other bits of physical activity to your day until eventually, you may end up having a full fitness routine.

Reduce your sugar intake

There is a direct correlation between sugar intake, obesity, diabetes, and heart disease. Making a point to reduce sugar in your diet and swap out sugary drinks like energy drinks for water and other low-sugar options is a great way to help keep yourself healthy. Simply reading the labels on food packages allows you to see just how much sugar you are eating and start to make small changes to reduce it.

Grow your own food

If you want to save money and make moves toward eating healthier you can do a lot of good for yourself by taking up a new hobby, gardening. Everything you grow at home is another thing you know exactly how it is grown. You can start small and simple by growing some of your own herbs or a potted tomato plant. If you want to dive in quickly give a square-foot garden a try.

All of these habits you can start will help you make small healthy changes that add up over time. You’re going to see a new you this year if you keep them up! I can’t wait to see it happen for you. Check out these 7 self care habits that will change your life.

The post Small Healthy Changes Anyone Can Make appeared first on Actionable Wellness.

Personal training can be a perfect fit for you in balancing the wellness wheel in your life. For more pros and cons of a gym membership, check this out.

Exercise is a very important part of wellness and has many benefits for your mind, body, and spirit. There are many types of exercise and each has its benefits!

Getting into shape can be difficult. It doesn’t just happen. You have to want it and you have to sacrifice for it. Sometimes it’s hard to know what to know and how to do it. Proper form to get the most benefit from your time in the gym can be a game-changer, so hiring someone who is a professional with experience can make all the difference. And they will make sure you are using proper form to reduce the risk of injury and get the most from each movement.

The point of hiring a trainer is to keep your motivation and stay consistent. They can identify areas where you are holding yourself back or giving yourself excuses. They will help you keep moving forward and help you try things you would have never tried on your own. You can reach workout goals you set in different ways.

The first thing you need to do to hire a personal trainer is to find a gym that has the equipment you would like to use. If you want to learn how to do better cardio on machines, a free weight only gym is not the place for you. Check out a few gyms and find one that has what you like doing.

Talk with a few trainers at the gym you pick. See if they have experience in the type of exercise you want to pursue. Ask questions about any limitations you have such as an injury or disability or other obstacles to working out. Make sure they have experience working with that situation.

Find out the fee and make sure it fits in your financial plans and budget for the long term.

Find out their style and temperament. If you don’t respond well to loud motivation, you may want to choose a more soft spoken type of encourager. If you need a lot of motivation to give your all, you may enjoy someone who is louder and more energetic.

It all depends on what fits with your personality. Do you want someone joking with you? Do you crave creativity or want a continuous routine. Make sure you find them encouraging.

best personal trainer

The best trainer will ask you a lot of questions about your goals and what benefits you want from your program. They need to get to know you to develop a professional relationship and give you what you need.

Do you want to build muscle, improve heart health, lose weight, increase your endurance or some other goal in your fitness plan? You’ll need to have the answer to that ready for your trainer when you talk with them.

Next, they will have to test your physical fitness. It can be embarrassing, but it’s how they measure progress and help you set goals and meet them.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Don’t forget to tell them any health concerns you have before you start. You need to be honest.

The best trainer will push you and you’ll be uncomfortable. You are hiring them to get you out of your comfort zone, so don’t be mad when they do. You’ll be grateful for it in the end when your health improves and you are getting fit. Them watching you and pointing out your mistakes is what you’re hiring them to do, so don’t get mad at them for it.

They don’t want you to get injured and they want you to get the most you can out of the time you put in. And health reaches far beyond the gym, so heed their advice when you are outside of the gym as well.

If you want to lose weight and your trainer says, do this cardio and don’t do donuts, you can leave your cardio work and get a stack of the tasty things. You’ve got to live like they are always beside you.

What to look for in the best personal trainer for you:

• Personable
• Word of mouth-who is reputable
• Credentials and years of experience
• Areas of specialty
• Is there a free sample session?
• Who does the gym recommend?
• Ask questions you have and see how they respond

How can a personal trainer help me?

• Teach good form and technique to prevent injury and get the max benefits
• Push you past what you thought you could do
• Knowledge of how the body works and the effects of nutrition
• Encouragement and support with focus and accountability
• Start you slow and build you up to the next level so you don’t overdo and quit
• Identify exercises to overcome obstacles

how much is a personal trainer

On average across the country personal trainers charge $25-$50 for a 30-minute session, $40-$70 per hour, and $60-$90 per 90-minute session. Group fitness classes start at $5 per class. Discounts are given when purchasing session packages.

When I train at Training Kamp, I charge $180 for 6 one hour sessions at Strictly Fitness. I can help you accomplish your Gym Goals! I’d love to work with you if you’re in Muskogee, give me a shout. Or find community as well as exercise with a group fitness class.

is a personal trainer worth it

I definitely think hiring a personal trainer is worth it, even if it’s just for a little while. Many people come into the gym gung ho and end up getting injured or overtraining and are miserable. Then they never return. They don’t take the time to learn techniques.

If you are serious about changing your life and getting stronger and healthier, it’s a great investment. Learn the basic techniques and routines, get the tips, and then if you want to go on your own, do it. If you want accountability, you can keep using them. The support is wonderful as you go along your fitness journey. There are so many excuses you can come up with not to exercise, that it’s great to have someone to tell you you’re full of it and get to the gym.

ACE personal trainer

ACE is the most widely known organization to certify personal trainers. ACE stands for American Council on Exercise. It’s the certification I have and I highly recommend it. It’s not the only good one, but it can help you find a good trainer if you look for one that is ACE certified.

at home personal trainer

At-home personal training, if you are able to find it can be great if you hate the gym environment. The downside is they will have limited equipment to work with because they have to bring it every time. There’s only so much they can carry in.

You’ll be able to work out in the privacy of your own home. You will get 100% personal attention. You won’t have to travel or sit in traffic. The setup will be simple and easy. So it could be a good fit if all of that appeals to you.

Free personal trainer

Personal training does cost, but someone has trained and learned to give you that skill. Some gyms will provide a free session to sell themselves and see if it’s the right fit for you. It also helps you get familiar with equipment and techniques as well as the gym rules.

You can find free help online by checking youtube for videos, but it’s not personally designed for you. And check out these workout DVDs for beginners here. It can be a great place to start though. Some other free programs are Mountain Athletics from Northface, Fit Star Yoga and Fit Star Personal Training, Nike and Training Club, Sworkit Lite, C25K, 5K Runner Trainer, and Official Lindora Learn for Life. Check those out and see if one might work for you if you think personal training is out of your range. Here are some super simple exercises for beginners too.

• Check this article for the Best Home Workout Equipment to buy
• And for a weight machine workout plan check this out.
• Gym Machine Workouts
• Treadmill Workout for Weight Loss
• Best Stability Workout for Seniors to Improve Everyday Life
• Printable Resistance Band Workouts
• Pushup Workout for Beginners
• 101 Bodyweight Exercises
• Best Flexibility Workout for Beginners
• Best Group Exercise Classes for Obese Beginners
• Free Beginner Workout Schedule

The post How to Hire a Personal Trainer appeared first on Actionable Wellness.

Anyone can take actionable steps to wellness. Small changes add up to reaching your fitness level goals. The first thing you need to do is make time for yourself. Try one of these easy workouts to get started. Check out these fun workouts too. We all need to set Health and Fitness goals to have something to shoot for.

You are important, your health is the most valuable thing you have. So, you need to put yourself first to change your wellness level. You need to pay attention to every part of your wellness wheel for a whole wellness experience. Each section has meaning and importance.

I know of many people who started working out with me at the fitness center and over time got to stop taking medication, were able to buy smaller clothes, lowered their blood pressure and cholesterol, gained balance, range of motion, and strength for everyday chores, and more. See the many benefits of exercise here. And don’t forget to make sure you are using the proper form to reduce the risk of injury and get the most from each movement. Here are 10 Simple ways to get active to help you get started.

Anything that is important to you takes some time, so look at your schedule and block off some time to start working on you. You can start with 20-30 minutes and go from there. The slower you go, the more likely you are to stick with it. It’s the best way to start a fitness journey right where you are. And everyone wants to keep stability and mobility as they age, so start today, it’s never too early or too late.

Are you a morning person? Do you come alive in the evenings? Is midday your stride? Find time at your peak hours to work on you. You can do it before work, on your lunch, or after work. Some people even thrive best late at night. If you want to work out at home, what exercise equipment do you need?

My fitness journey

I always enjoyed sports growing up. I was always active because men poured into my life. My dad abandoned my family when I was 5 and my mom struggled to care for me and my two brothers. But my grandad was always there. And I was blessed when God sent coach after coach into my life to mentor me and build me up through sports.

I enjoy exercise and strengthening my body, but my mom didn’t teach me about nutrition. We ate junk food all the time growing up. A little meat, usually fried, and tons of bread and sweets. So, I’ve always been overweight, no matter how hard I exercised.

Fitness has kept me. I enjoy how working out makes me feel. As an adult, I kept eating portion sizes for an athlete, but I stopped working out because I didn’t have access to any equipment. I felt myself always wanting to go back to it. And I was getting increasingly heavy, at my highest weight I was 365 pounds. I’m a big guy, but no one’s frame is that big.

One year for Christmas, my wife gave me a year’s membership to the YMCA gym. I couldn’t believe it; I was so excited. I knew it would be a game-changer for me. I fell back in love with working out. I used it to work through all my problems. Check out the pros and cons of a gym membership here.

My self-esteem started coming back and it made every part of my life better. I dreamed of helping others find this passion. And I’m doing it now through this blog and my local wellness company Training Kamp. Right around this time, my wife started studying about real, whole foods. She got interested in nutrition and avoiding chemicals. This took our wellness journey much further. We experienced weight loss, more energy, and stamina to do more in life. My workouts were better and I was loving it.

I applied for a job in a fitness center at the local hospital here in Oklahoma. I got hired and got certified as a personal trainer. I began my journey to help regular people feel better and get back to wellness with actionable steps. Fitness is for everyone. It’s not too hard for you to start a fitness journey.

Your Fitness journey

The next part of the fitness journey is to find an exercise you like. I LOVE lifting weights, but it’s not for everyone. You might enjoy quiet yoga more. Or you might want to dance it out in Zumba or another super high energy activity. Check out these gym workouts for beginners to lose weight if that’s what your goal is. And finding a great group fitness class has more benefits than just exercise. You get community too! Use this workout schedule to help you stay on track!

If you prefer to play sports, do that. Do you love walking? That’s a great exercise with tons of health benefits. Whatever you choose to do to move your body, it’s a great idea! Make sure to get a good pair of well-fitting shoes. They are the basis of any workout.

Pathways to wellness

There are so many pathways toward a healthier life. There’s no one perfect way. The most important part is coming up with a plan and sticking to it. Go slow. Break it down into small steps and increase slowly so you don’t overdo and quit. And always remember to include rest and recovery as part of your plan. Check out this weight loss workout plan for beginners for a good way to get going.

If you plan to suddenly start making two hours a day for yourself when you’ve been neglecting yourself for years, you may fall off the wagon quickly when all of the laundry and shopping doesn’t get done. Think about how you can make the best choices for yourself when you start a fitness journey. You can even just start with some morning self-care. (Check out these ways to save money on fitness gear to get you started.)

When you do fall off the wagon, forgive yourself. If you have a bad meal, remember it’s not what you do some of the time it’s what you do most of the time. Don’t throw the whole plan out because you didn’t feel like working out one of your scheduled times. Give yourself grace and start back up the next day. And there are different types of exercise that might suit you better at different times. So don’t give up!

If you are really overweight, you’ll have to go even slower. And as always, consult a doctor to make sure you are healthy enough to exercise. This is important. But even if you can do 5 pushups and then the next day, do 6, you’re improving. So, make a list, and write down your goals. Then see your progress as you journal what you’re doing. And track your weight loss in measurements that are more than just the scale! And there are diet changes that help you have more energy.

Health journey

Change your nutrition in small steps. Can you add a piece of fruit to your diet each day? After you do that for a week, can you make it two or a fruit and a vegetable? You don’t have to change everything, just start by adding some nutritious foods to what you are doing now. High fiber foods are great for weight loss.

Once you get used to doing that, take out something you know you shouldn’t be having. If you have French fries 7 days a week, try replacing two servings of fries with salad or broccoli. Start with the things you like the best (or hate the least) and work up from there.

If you throw away everything in your cabinets and fill it with only canned tuna, you’re going to drop that idea pretty fast. But if you replace a burger with a tuna salad once a week, that’s a great place to start. Find out the best things to focus on for your nutrition in this post. And don’t forget to look at what you’re drinking. If you are chugging sugar and chemical filled energy drinks, there are better alternatives.

Health journey support

Get yourself an accountability partner. It could be a friend who you want to work out with, or it could be your mom and you call her and tell her the positive changes you’ve made. It doesn’t have to be anything formal, just someone you can talk to about your journey that will support your better choices.

Try these fitness and workout quotes to motivate you as well!

Check out the free printable fitness journey checklist here.

free printable fitness journey checklist

Check out blog posts about:

• Free Beginner Workout Schedule
• Best Group Exercise Classes for Obese Beginners
• 101 Bodyweight Exercises
• Best Beginner Calisthenics Leg Workout
• Easy Arm Workout for Beginners
• Beginner Strong Back and Bicep Workout
• Swimming Workouts for Obese Beginners
• Effective Stretching Exercises for Obese Beginners
• Printable Resistance Band Workouts
• Best Full Body Workout for Overweight Beginners
• Best Bodyweight Exercises for Weight Loss
• Fun Wheelchair Workouts for Fitness
• Best Home Workout Equipment
• How to Do Squats Correctly
• Beginner Stretches
• How Much Water Should I Drink?
• Fit Over 50, Older Adult Wellness
• 20 Best Exercises with a Knee Injury
• Effective Recumbent Bike Workouts for Beginners
• Low Impact Workouts for Obese Beginners
• Best Workouts to Tighten Skin From Weight Loss and Aging

Check out these workout articles too:

• What is the Best Starting Workout for Obese Beginners?
• Arm exercises for seniors
• Simple Office Workout
• Easy Beginner Core Workout with No Equipment
• Beginning Yoga for Seniors
• 10 Simple Core Strengthening Exercises
• Free Weights Workout for Beginners
• How to Do Glute Kick Backs
• Exercise for Morbidly Obese Beginners to Workout at Home
• 30 Best Chair Exercises For a Full Body Workout
• Perfect Rowing Machine Workout for Seniors
• Low weight, high reps for weight loss
• This circuit training workout for beginners is a great one too!
• Gym Machine Workouts
• Simple 15 Minute Workout for Obese Beginners
• Circuit Training Exercises
• Effective Home Workout for Obese Beginners
• HIIT Elliptical Workout for Beginners
• Pilates for Obese Beginners
• Best Workout for Obese Beginners
• Chair Exercises for Weight loss
• 45 Minute Bootcamp Workout
• 30 Minute Cardio Workout at Home
• Best Flexibility Workout for Beginners
• Best 9 Workouts You Can Do Sitting Down
• Best Gym Workout Routine for Legs

Make sure to set fitness goals to keep leveling up your fitness!

• Long term fitness goals
• Short term fitness goals
• Best Top Fitness Goals and How to Achieve Them
• Gym Goals
• Fitness Goals for Women
• Realistic Fitness Goals Examples to Set
• Personal Short Term Fitness Goals Examples
• Personal Long Term Fitness Goals Examples

Check out these healthy breakfasts to help you lose weight for ideas to start your day! And don’t forget these free workouts for obese beginners too!

Now, what rock group has four men that don’t sing?

Mount Rushmore! Ha ha ha ha.

The post How to Start a Fitness Journey Right Where You Are appeared first on Actionable Wellness.