older couple working out together

Fitness Hacks- 8 Ways To Rethink Your Thinking

During the rush of life it’s easy to put health and fitness on the back burner until the next reunion, doctors visit or swimsuit vacation, but we’ve learned a few tips and tricks along the way to keep you looking and feeling your best with a little change in perspective and  habit.

Never Miss a Monday

When it comes to days of the week Monday isn’t exactly winning the popularity contest. But maybe it’s time to reframe Mondays. Instead of the entry point to a slog until the next weekend, think of beginning of the week as a mini New Year. Monday is a great opportunity to recommit yourself to your fitness regime. And that regime isn’t too complicated with a Kubex instructed sequence. Just saying.

Exercising on a Monday jump starts your week and propels you into working out on Tuesday, then Wednesday and pretty soon it’s a habit. Truth: You’re far more likely to continue with daily exercise if you start the week off strong.  

Drink More Water

Do you know how much water you should be drinking each day? Probably more than you’re used to. Use this method to figure it out.

The benefits to drinking enough water are vast and contribute to fitness performance. To name just a few:

  • Fights fatigue
  • Improves mood
  • Keeps things moving, digestively speaking  
  • Prevents headaches
  • Keeps kidneys functioning
  • Energizes us
  • Protects joints and cartilage
  • Helps us to be more alert and focused

Water is also great appetite suppressant. Consider drinking a glass right before meal time. Studies have found those who drink water before a meal lose weight faster than those who don’t.

If you need an extra incentive to guzzle the good stuff think about treating yourself to a new water bottle.    

Measuring Cup Trick

You hear it all the time; it’s all about portion control. Let’s be honest though- it’s easy to overestimate serving sizes when what you thought was one serving of pretzels ends up being five. Before you know it you’ve consumed twice as many serving sizes as you had intended when you grabbed that low cal snack and now it’s not so low cal.

Our trick: Get an extra pair of measuring cups and measuring spoons. Keep them hidden in the package of your favorite snacks. If your trail mix says one serving size is three tablespoons. Sneak a tablespoon in the package. Each time you reach for the trail mix scoop you can be sure to know exactly how much you’re eating. Next put a 1 cup measuring cup in your favorite cereal. Raid your pantry, you’ll be surprised to know how often you can employ this tip.  

We love this trick as it keeps you honest and helps you avoid overeating. This small step can make huge difference.

Get a Workout Buddy

Did you know those who involve another person in their fitness pursuits are 33% more successful in reaching their goals?

An exercise partner is a great way to keep you accountable. Sure you can push the snooze button when it’s just you, but when you’ve got someone counting on you, you’re far more likely to get out of bed and head to the gym.

Your exercise buddy doesn’t need to be an expert, they just need to share your same desires toward health and fitness. It’s fun to have someone to bounce ideas off and discuss what’s working and what’s not. Your workout buddy will become your source of encouragement and and motivation. And while we’re on the subject: Workout Wednesdays: Bring a friend for free is an awesome time to test this method.  

Portrait of two gym buddies posing together against a gray background

Eat Without Distraction

Put your phone down, turn off the TV, power down your laptop, resist the latest podcast and quiet your music. Yes, a magazine or a book can also qualify as a distraction.

Eating mindfully and being present will allow you to enjoy your food. Feel the texture of the food on your tongue. Ask yourself if you like the savory flavors on your sandwich or the tangy dressing on your salad. Don’t rush through your meal… experience it.

People that eat mindfully with no distractions end up eating less while enjoying their meal more than their busy, rushed, eat on-the-go counterparts.

Get Your ZZZ’s

Not getting enough sleep is a main player when it comes to weight gain. In fact, sleep deprivation raises the levels of the stress hormone called cortisol, a hormone which greatly increases your appetite.  

Those who wake up with their brain in a fog tend to make poor choices when it comes to nutrition and often feel too sluggish to make it to the gym.

Try going to bed just one hour earlier than usual. Your body will be more energized and ready to hit the gym in the morning. See you there!

Take the Stairs

You’ve heard this before but some methods are tried and true. Taking the stairs as opposed to the elevator will burn extra calories. While you’re at it; park your car a little further from the store, pace around your office on your next phone call or do lunges to and from the bathroom. Adding in these extras could allow your body to burn an additional 300-400 calories per day.

All these small changes will benefit your cardiovascular health while increasing your strength and endurance. Test out one habit today, add another tomorrow and soon enough your heart, lungs and even your waistline will thank you.

Fill Up on the Good Stuff First

…and by good we mean nutritionally dense foods. You know… the green stuff your mom was always yammering on about?

At your next lunch party or night out, look over the array of foods, take a minute to asses your choices, then fill your plate with the healthier options first. This will leave less room on your plate for those calorie-dense, nutritionally vacant donuts and fries.

Then, when you sit down to eat, consume the healthy stuff first and save the more indulgent foods for last. You will still fill satisfied knowing you don’t have to cut out your favorite goodies all together, but end up eating less of the high caloric foods.

You can do this! 

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