By Tiffany K. Gust, MS, CISSN, LiVe Well Center Exercise Physiologist

 

Are you looking for ways to step up your game and improve your health?  Small changes can bring BIG results. Sometimes feeling healthier isn’t about making drastic changes. It’s about adding one more serving of vegetables or eight ounces of water to your daily intake. Here are some simple tips that you might want to implement:

• Add more veggies. Vegetables are loaded with fiber and water and will help you feel full longer. If you don’t love them, add them to a smoothie or an omelet.   Choose a variety of colors, and try preparing them in a variety of ways (roasted, steamed or stir-fried).
• Drink plenty of water. Water is essential to weight management and good health. Track what you are currently consuming, and try to add eight more ounces. Build on this pattern until you are drinking half your weight in ounces per day (a good rule-of-thumb for proper hydration). And yes, you will track more steps per day with all your trips to the restroom.😊 
• Get in a good sweat. This will help you burn more calories, and if you have hit a plateau with your weight loss, this can be your ticket. Here is a sample workout to try that can be done while walking, cycling, swimming, water walking, or exercising in any way you choose: 

 

High-Intensity Workout

Step one: 5–7 minutes of warm up

Step two: 5 minutes of all-out effort

Step three: 5 minutes of recovery

Step four: Repeat steps two and three an additional four times, substituting 4       minutes, 3 minutes, 2 minutes, and 1 minute for the 5-minute interval.

Step five: 5–7 minute of recovery and cool down

You did it! Great work! 

Work with your accountability buddy. Tell your buddy what your plan is for the week, and follow up by telling him or her if you accomplished what you committed to doing. An accountability buddy can offer support, motivation, and a high-five for your efforts.  

Best of luck! “The difference between I can and I can’t is what you tell yourself. Either way, you are right.” 😊