7 Sure-Fire Ways To Get In Shape
By Dr. George Bobbitt
One of my favorite and easiest ways to get in shape after the holiday is simply by doing what we call a squat challenge and you do this every day. You simply sit down in a chair and then you get yourself up, but we’re going to do this without a chair and here is how it’s done.
You simply squat down acting like you are sitting on an invisible chair where the top of your legs are parallel to the floor and when you come up that is called one and then you do that 4 more times. Let’s say for a total of 5 and you do that for the first week.
What I recommend is after the 1st week you increase your numbers so next week maybe you will do 10 and you do this just before you hit the shower or before your bath or somewhere where you can spare an extra 30 seconds or 45 seconds. This will be the beginning of your New Year workout routine that doesn’t cost you much money and doesn’t take much time. If you can’t do but one then do one and you can increase in any capacity that you like.
This year, we are going to create a new habit after we eat dinner. Instead of sitting on the couch after we eat and taking a nap and we are going to go for a walk. We are going around the block just to get the energy moving. In fact, most of the time one of the reasons why we’re out of shape is because we eat a big meal at dinner time and then we fall asleep on the couch. This year, to get in shape, let’s create a new habit after dinner; let’s go for a walk.
My next recommendation, you’ve heard before and we are going to call it increasing your vegetable intake, but this time I want to add something to it. I want you to add some variety, some color variety. You see each color of vegetable has a specific nutrient that you need in your body. As you eat more vegetables your energy level will increase, you will be healthier, and you will be in shape this year.
One of the ways to avoid increasing hunger throughout the day is to have small bites of protein throughout the day and the simplest thing I can recommend is to get you a very good healthy protein bar. The key is you don’t eat it all at one setting. You simply eat or maybe break it up into 2 or 3 pieces and then just eat a little piece here and a little piece there and that would keep the metabolism working as well. If a protein bar doesn’t do it for you and you can handle almonds then do almonds. Eat 2 or 3 every 30 minutes to an hour. That may help to keep your metabolism going and keep you from being very hungry as the day goes.
My favorite thing to tell every person trying to get in shape is you have to hydrate the body. What I mean by that is just drink water. Even if you’re not a stong water drinker, here is my challenge. Consume one glass of water after each meal and that is simply as easy as it gets. If you can handle water here is what I’d like you to do. Increase your water intake. I will give you a basic formula. Take your body weight and divide it in half. The number that you come up with is the amount of ounces of water that you should drink to be fully hydrated. Try that and see if you don’t feel better and see if you don’t get in better shape this year.
Many people skip breakfast, which is by far the most important meal of the day. It should be the most calorie-efficient. You should have some protein, and you should have some fruit, and even throw in a few vegetables. When you don’t eat breakfast you do not give your body the nutrients that it needs to go through the day. When you get fatigued in the evening and you’re tired, a lot of times that’s because your body ran out of the nutrients that it needs. I want to caution you eating breakfast does not always mean that a doughnut will suffice. Remember, eat protein, fruits, and vegetables and that will get you going and you will feel better than you have.
People who know me know that I am big on accountability and when you are accountable for something you are going to do it. I recommend that you find someone that can challenge you and hold you accountable to these basic tips that I have given you to stay in shape this year. It is very simple just tell them what your goal is. They can call you; they can email you, and just say,“ Hey did you do your squat challenges today? Did you hydrate? Did you eat some breakfast? Are you eating some protein? Are you changing your habits after dinner?” Very simple: just be accountable for your health and I hope you stay in fantastic shape this year.
As a gift for you this year, to help you in better shape I invite you to take advantage of an opportunity that I am about to give you and that opportunity is a chance to meet with us to see if we can help you get you in better shape. There are a lot of ways to get in shape sometimes the pain is one that inhibits someone from doing what they want to do. Other times, it’s just the knowledge. We would like to help you, but simply just donating to a local charity we will be able to offer you and invite you to come to the office for a chance for us to see if we can help. It’s simple as sitting down with you having a consultation and figuring out how we might be able to help. Doing that appropriate examination to see what malfunctions the body may have and from there and doing whatever we have to do to help you obtain the goals that you like this year.