5 Simple Health Tips to Stay Fit Forever

There's no true shortcut to getting 6 pack abs, a slimmer waist, or building pounds of muscle. Every fitness or health goal takes time, effort, and consistency. However, some techniques can be used to reach our goals just a little bit easier!

1. Getting those steps in

2. Tracking your workouts

3. Focusing on nutrient-dense foods

4. Create productivity during inactivity

5. Find a workout buddy 1. Getting Those Steps In As a personal trainer, I often emphasize the importance of incorporating more steps into your daily routine. For adults between the ages of 30-55, finding time for structured workouts can be challenging due to busy schedules especially if you're a parent. That's why "getting those steps in" is a simple yet effective strategy to boost your overall physical activity. Aim for at least 8,000 steps per day to improve cardiovascular health, burn calories, and enhance mood. Use a fitness tracker or smartphone app to monitor your daily steps and set achievable goals. Make small changes, like taking the stairs instead of the elevator, parking further from the entrance to the grocery store, or taking short walks during lunch breaks. By integrating more walking into your day, you'll not only increase your daily activity levels but also improve your long-term health and fitness. 2. Tracking Your Workouts Tracking your workouts is a crucial component of any successful fitness program. As a fitness professional, I encourage my clients to maintain a detailed log of their exercise routines. This can include the type of workout, duration, exercises performed, sets, repetitions, and weights used. By keeping a workout journal or using the Notes app on iPhones, you can monitor your progress, identify patterns, and adjust your training plan to avoid plateaus. Tracking your workouts also provides valuable insights into your fitness journey and can boost motivation as you see improvements over time. Regularly reviewing your progress helps you stay accountable to your fitness goals and allows for adjustments to maximize results. 3. Focusing On Nutrient Dense Foods Eating nutrient-dense foods is a key strategy for achieving optimal health, fitness, and everyday well-being. Nutrient-dense foods are rich in essential vitamins, minerals, and other nutrients your body needs to function effectively while being relatively low in calories. As a personal trainer, I advise focusing on a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. By prioritizing nutrient-dense foods, you'll support your body's energy needs, enhance workout performance, and aid recovery. This approach also helps with weight management, boosts immune function, and reduces the risk of chronic diseases. Planning balanced meals and snacks around these foods can make a significant difference in your overall well-being. Limit added sugars, and processed foods. Stick to basics like fruits, vegetables, and cuts of meats, and try to limit fast food. Try cooking at home! Cooking at home allows us to know what ingredients are being consumed. It also gives us a chance to build our meals around those nutrient-dense foods. 4. Create Productivity During Inactivity Finding ways to stay productive during periods of inactivity can significantly impact your health and fitness goals. For busy adults, integrating small exercises into otherwise inactive periods can help combat sedentary behavior and keep your metabolism active. Consider doing simple exercises like stretching, squats, or calf raises while watching TV or during work breaks. Personally, I love to sit in a deep squat for as long as possible while watching TV or while scrolling on Facebook. These periods of inactivity are the best to work on mobility! Using a standing desk or taking brief walking breaks can also help you remain active throughout the day. These small activities can add up, enhancing your overall activity level without needing additional time for structured exercise. 5. Find a Workout Buddy Finding a workout buddy can be a game-changer for those striving to meet their fitness goals. A workout partner offers accountability, support, and motivation, making it easier to stick to your routine. Plus a little friendly competition never hurts! Whether you're lifting weights, going for a run, or attending a fitness class, having a buddy can push you to work harder and make exercise more enjoyable. If it wasn't for my training partner and best friend, Cole, I wouldn't be even close to where I am today. We keep each other accountable and share knowledge whenever possible. It could be a boxing combination or a Jiu-Jitsu technique. We always help one another out. Choose a partner with similar goals and fitness levels to ensure you can motivate and challenge each other effectively. Sharing progress, celebrating achievements, and exploring new workouts together can make the fitness journey more rewarding and fun.

Conclusion

There are many small changes we can make to help reach our goals easier. However, these changes do not have to be complicated! Whether you are parking a little bit farther from the grocery store entrance or finding a friend to go on a run with these hacks can be used by anyone. Don't overthink it. Keep it simple. Go out there, make some changes, and improve every day!

-Travis Plank