My Top 101 Fitness Tips!
You alone are responsible for your physical, mental and emotional health. Living a healthy lifestyle is not linear and you will go through certain phases while experiencing different challenges in your life.
Try not to judge yourself and keep in mind we all experience ups and downs.
If you are feeling less than motivated these days or need some suggestions as to how you can improve your health, check out my top 101 (yes 101!!) fitness tips.
Tips to lose body fat
1. Replace one meal every day with a BAS (Big ass salad)
2. Have 1-2 days a week where you try intermittent fasting (14-16 hour window)
3. Cook dinner for yourself 5/7 nights a week or bring lunch with you to work every day
4. Cut out alcohol or limit it to 2 nights per week
5. Make sure you are following a progressive strength training program
6. Consistency wins over perfectionism
7. If you can’t pronounce it, don’t eat it
8. Have a vegetable at every meal
9. Fruits are nature's candy- enjoy them!
10. Eat at least 20g of fiber per day
11. Get a squatty potty!
12. Wake up and move for 20 minutes
13. Cut out added sugars and fruit juices. (Anything other than coffee & water)
14. Drink 8oz of seltzer water before every meal
15. Walk more often
16. Share a dessert rather than ordering one just for yourself
17. Meal prep for the week
18. Skip the bread when dining out
19. Track what you are eating in My Fitness Pal or My Macros
20. Cook at home more often
21. Put your fork down while when chewing
22. Avoid processed foods
23. Pack lunch and snacks with you every day
24. Drink 2-3 liters of water every day
25. For every coffee, you have, drink one glass of water
26. Set a protein goal to hit every day
27. Take the stairs
28. Try a new class
29. Hire a coach
30. Find a workout buddy
31. Set a strength focused goal like being able to do 20 pushups straight by….
32. Wake up and have 8oz of water first thing
33. Take fish oil and probiotics
34. Try not to exceed 300mg of caffeine a day
35. Get health check-ups at least 1x a year by your PCD (primary care doctor)
Tips to improve sleep
36. Cut caffeine after 3PM
37. Sleep 7-8 hours a night
38. Set your thermostat below 70 degrees
39. Turn off bright lights 2 hours before bed
40. Cut electronics out 2-3 hours before bed
41. Read a BOOK before bed
42. Take a hot bath
43. Wake up at the same time everyday
44. Go to bed at the same time everyday
45. Sleep naked
46. Have sex/masturbate before bed
47. Make it totally dark in your room
48. Get a sleep machine or white noise machine
49. Buy new pillows
50. Don’t sleep with your phone next to you
Tips to improve your workouts
51. Set new goals every three months
52. Set long term goals and short term goals
53. Follow a progressive strength training program
54. Lift weights at least 3 days a week
55. Train your legs!
56. Time your rest between sets
57. Practice good gym etiquette
58. Have a mix of lifting heavy and lighter weights
59. Change up your workouts every 6-8 weeks
60. Do cardio at least 1x a week
61. If you run, purchase some good sneakers
62. Do HIIT
63. Take a rest day at least 1x a week
64. Work up a sweat 4-5 times a week for 20-30 mins
65. Space out your workouts
Tips for your mental health
66. Meditate
67. Put your phone down
68. Have 30 mins of alone time everyday
69. Try deep breathing for 3 mins everyday
70. Take a vacation 1x every 3 months
71. Make time for your relationships
72. Do yoga
73. Call someone you love and tell them that you love them
74. Journal
75. List 3 things you are thankful for everyday
76. Make out with someone
77. Paint/sketch/doodle/draw
78. Dance like nobody's watching
79. Sing (loud)
80. Write a letter to someone. (optional) then burn it
81. Have daily mantras
82. Forgive people
83. Forgive yourself
84. Hire a therapist
85. Don’t focus on perfectionism, focus on consistency
Tips for your day today
86. Get a standing desk at work OR use Rad Rollers!!
87. Ask for that raise
88. Take a risk
89. Walk/bike to work
90. Be polite
91. Give without any expectation of receiving
92. Learn something new
93. Explore!
94. Stay curious- ask questions
95. Don’t fear failure
96. LISTEN
97. Go sky diving
98. Ask that guy/girl/person out
99. Practice safe sex
100. Don’t be afraid to admit you are wrong
101. Try! Try harder and try again!