Guest blog by Jimmy Moreno
Embrace or deny it: in today’s fast-moving society, almost everyone wishes they could brag about their practically Olympian exercise regimens and their ultra-healthful eating habits. However, almost no one can actually find and stick to a simple, daily routine that does not require extraordinary feats to maintain.
Our mindset is trained to believe you need to buy a gym or sports club membership, invest in miraculous all-in-one body-sculpting exercise machines, or only shop at your local organic health food store to attain the wellness and fitness you seek. But the secret is much simpler. We all have it. We all want more of it. And once you lose it, you can’t ever get it back.
It ‘s TIME.
You only need a few minutes each day to make the shift toward a healthier you. Just a few minutes! Imagine spending 5 fewer minutes on social media, 5 fewer minutes stressing over a problem you can’t find an immediate solution to, 5 fewer minutes complaining to someone about your lack of fitness or your poor diet. Transform those precious minutes into the tools you need to succeed.
Try one or all of the following tips to get you through the rest of the winter and beyond. And save the cash you were planning to spend on that treadmill/clothes hanger to buy an economical pedometer or exercise app.
1) RPM (Rise, Pee, Meditate). Starting off with this little routine will help establish balance and awareness for the rest of the day. Before you go to bed the night before, try setting you alarm 30 minutes earlier and preparing a quiet, restful place to sit. Upon waking up in the morning, do what nature requires (i.e. not checking email or drinking coffee) to make your mindful meditation easier. Also, avoid lying down, or you will fall back asleep! Find your quiet place and simply practice breathing deeply in and out, praying, or just watching the day get lighter. This practice will help set the tone for a day of gratitude and appreciation.
2) Morning Lemonade. This should be your first go-to beverage. You can still have your coffee later in the morning. Although lemons are considered acidic, they in fact have amazing alkalizing properties. According to nutrition expert Michele Chevalley Hedge, lemon juice also allows the body to absorb more iron, which is a necessary nutrient for keeping the immune system working at its best. Lemon juice also helps to reboot your liver function by allowing it to remove toxins. Warm water allows for smoother absorption at the digestive level. So squeeze some fresh lemon into a steaming glass of water, and your energizing morning cocktail is ready to fuel you through the day!
3) Move it! Move it! A brisk 15 minute warm-up session followed by a simple stretch routine will do wonders to awaken the body and help the flow needed to kick-start your day. After your warm-up (like walking the dog), do a series of static (no jerky bouncing) hamstring stretches by reaching for your toes or doing back bends. This promotes musculoskeletal mobility and the alignment required for daily basic functional movement. If time allows, adding 15 more minutes to your warm-up will also help tap into more of the fat the body loves to hold on to.
4) Be the Plank. This tried and true exercise is so underrated and misunderstood. A cousin of the classic push up, this prone position pose will firm up your…well, EVERYTHING! Starting with your elbows at 90 degrees, position them on the floor under your shoulders. Keeping your arms parallel, fully extend your feet back and balance on the ball of each foot. It is okay if your hips are slightly elevated, but the sweet spot is having your shoulders, back, hips, and back of legs aligned. You will feel the weakest muscles working the most. Holding the position for at least 20 seconds is a solid goal. Test yourself every other day by increasing your time by 5 seconds. Ultimately, once you are holding this position for 3 sets of 1 minute, you will start to notice tone in your chest, abs, deltoids, and gluts. A lot less flabby, not too shabby…
5) 90/10. This is the standby rule to keeping your eating clean and your mind sane. I live in a real world like you do. So, 90% of the time, I focus on eating clean, wholesome, organic and minimally processed foods. 10% of the time, all bets are off. Yes! Hamburgers can be clean and GOOD, just look for grass-fed beef. Enchiladas? Heck yes! Make sure the tortillas are organic. And what about cookies? Of course, but save some for the rest of us! One cookie with a glass of organic milk is a great treat after eating a satisfying, healthful meal…as long as you make sure to savor every bite.
The tips listed above are free of cost and take minimal time out of every day. Let your own imagination go wild as you try new ways to improvise and expand on any these tips.
You already have the time; it’s time to make the time.
Learn more about Jimmy and Santiago Multisport at santiagomultisport.com.
Twitter: @CoachSanti
Facebook: Santiago Multisport
