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When aiming to stay healthy, it is essential to incorporate elements from different areas into your daily routine.

If you are thinking about losing a few pounds, lowering your cholesterol, or participating in a race, that’s great. Those goals are commendable and choosing to make a decision to accomplish them is amazing. However, these goals should be viewed as intermediate or subgoals. The main objective should be to live a fit, lean, and healthy life.


  • EXERCISE REGULARLY: You need at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. This can be split into thirty minutes of cardio a day, five times a week. Additionally, you need to engage in muscle-strengthening activities (such as lifting weights, calisthenics, or using resistance bands) that involve all major muscle groups on 2 or more days a week.
    • CARBS: Your body needs 5 to 9 servings of fruits and vegetables every day. So you should eat at least 3 servings of vegetables and 2 servings of fruit per day. Try to eat the most nutritious vegetables more often. Have more dark-green vegetables (broccoli, kale, spinach, chard, etc.), red and orange vegetables (carrots, tomatoes, red peppers, etc.), and other vegetables like avocado, cabbage, beets, and mushrooms. You should also eat beans and peas, but have a minimum amount of starchy vegetables (potatoes, plantains, corn, etc.). Keep in mind that the best way to consume them is on their fresh raw form instead of canned. Simultaneously, you should aim to buy organic produce to avoid increasing your internal toxicity.
    • FATS: Incorporate healthy fats into your diet [avocado, coconut oil, extra virgin olive oil, nuts and nut butters, seeds (chia, flax, hemp, pumpkin, sunflower, sesame, etc.), fatty fish (salmon, sardines, mackerel, herring, etc.), and grass-fed hormone free animal products (meats, butter, ghee, etc.)].
    • PROTEIN: Eat protein more protein [eggs, chicken, small fish (salmon, sardines, anchovies, etc.), whey protein, and red meat – occasionally]. Aim for antibiotic-free organic chicken, wild-caught fish, and organic grass-fed red meat. If you are vegetarian, incorporate spirulina, hemp, tempeh, quinoa, legumes, peanuts, nuts, and chia seeds.
  • ELIMINATE OR RESTRICT TOXIC FOODS: Eliminate the habitual consumption of soda, fast food, white flour, commercial baked goods, cereal and chips, candy, fried foods, microwave popcorn, vegetable oils, and deli meats.
  • DETOX: Cleanse your body at least once a year to lower your body’s toxic load.
  • SLEEP ENOUGHMost people need 7-8 hours per night.
  • STRESS MANAGEMENT: We all get stressed from time to time, which is why it’s important to learn how to deal with stress in a healthy way.
  • TAKE A HOLISTIC APPROACH: Training and nutrition are essential components to stay healthy but they are not the whole picture. In order to thrive at all levels, one must integrate the mind and the spirit as well. Check out 28 Days to a New Life to learn a Holistic perspective.

When you incorporate tips to help different areas of your life, your body weight normalizes and you are able to perform better. Not only that but your health improves and your body is more capable of fighting off diseased states. At the same time, negative emotions, like anxiety and frustration, dissipate because you become more centered. The above tips will help you to stay healthy not only physically but emotionally as well.

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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