5 Secrets to getting your perfect body


5 Secrets to getting your perfect body

 26 Dec 2014   Posted by Samantha Clayton, AFAA, ISSA

5 Secrets to getting your perfect bodyWith New Year’s right around the corner, many of you have ‘get fit’ or ‘achieve my perfect body’ on your resolution list. I’m going to share my top five secrets to getting that perfect body!

I’ve told you many times that it’s impossible to out-train a bad diet. In order to burn the number of calories consumed in a diet that contains lots of typical fast food, you’d need to perform hours upon hours of hard work in the gym! The fact that your diet is a crucial piece of the puzzle when it comes to achieving your perfect body can’t be denied. There are many personal trainers, pieces of equipment and infomercials that may promise you that you can torch away thousands of calories in one simple workout. Don’t believe the hype. There are two sides to every equation, and this case, the perfect body equation involves a good diet AND a good exercise routine.

Two-sided approach

For years, people focused on diet alone to help with weight loss. It was a common topic in the media, but science proves that there are many benefits you can get from being active. Being active on a regular basis can help to improve your physical wellness , slow down the aging process, improve your mood and boost your self esteem just to name a few. It can also help you better master your nutritional needs so that you can keep your body in balance long term. You’ll start noticing that when you exercise, you’ll crave nutritious foods. When you eat better, you’ll have more energy for exercise.

What is a perfect body?

A perfect body in my mind isn’t all about looks. It’s one that’s healthy and ready to perform the tasks that you need it to, so that you can live a happy and fulfilling life. My definition of perfect is very personal and ever evolving. There’s no set standard of what a perfect body is—despite what the media says. Your perfect body equation could be striving for feeling energized and well, looking fit or performing your best, or some combination of all three. Whatever your definition is, you need to have a 100% good attitude so you can succeed!

5 P’s to a perfect body

Use my five p’s to get your perfect body and to help you get started and stay in control of your own body perfection equation.

Provide

Provide your body with what it needs. The aim of your daily nutrition intake is to give your body the fuel it needs to perform the essential functions of daily life. Your body also needs nutrients to recover, replenish and re-build itself, especially after a hard workout.

When daily nutrition is off-balance, it can have a big impact in several ways. The most common and noticeable is changes in body weight, body composition, and the way you feel physically and emotionally. The human body is a fine tuned machine. Its ability to store additional nutrients as fat for use at a later date is remarkable. Its ability to break down essential tissues to take what it needs to ensure your vital bodily functions happen even in times of under nutrition. It’s no surprise that when we mess up our nutritional needs, our body pays the price.

Be Present

Today is what’s important because tomorrow isn’t a promise. We’re all guilty of saying ‘I’ll start tomorrow,’ but what is wrong with today? Start TODAY and be present in the choices you make. The smallest changes can lead to significant results, but you have to start in order to elicit change.

When it comes to exercise, mindful exercise will get you better results. Be mentally focused and present during your workouts. Don’t think about how you can’t wait for it to be over; instead try to embrace the fact that you’re going beyond your comfort zone and enjoy it because it’ll get you one step closer to your goal!

Persistence

Getting fit and feeling healthy should never just be a short-term goal. Yes, you may be motivated by an upcoming event to whip your self into shape, but to maintain good results and healthy habits, you must be persistent and committed long term. Persistence pays off when it comes to establishing new healthy lifestyle habits. If you face a setback one day by skipping your workout and eating too many unhealthy calories, think of your next mealtime as an opportunity to do it right. Failure and quitting are two very different things. If you quit, you’ll never achieve your desired results.

Be Productive

Make the most of your time and make every second count. Don’t watch TV or read a magazine while you’re on the treadmill. Instead, work hard and keep your intensity high, especially if you only have a short amount of time available for exercise. Mix up your routine, keep it simple and be as practical as possible. Set yourself up for success by making your daily activity goals achievable ones.

Patience

The best gift you can give yourself is the gift of patience. In order for your body to change, you must give it time to adapt to your new and improved healthy lifestyle habits. Repetition and time is what it takes to form good habits that’ll last. The best approach is to take it one day at a time. Make good choices daily. Strive to be productive and keep a positive attitude.

Perfect ‘P’ workout

Keeping with my theme of ‘P for perfect,’ here is a quick letter P workout for you to try!

P for Progressive warm up

Start out with a 15-minute jog/run to warm up.

Walk 5-minute, jog 5- minute, alternate run/jog for 5 minutes.

P for Power jumps

Power jumps x 10

How to do it: Sit down into a squat position with your arms by your sides. Jump up and forward, thrust your arms upward to help with momentum, landing softly with a slight bend in the knees. As soon as you land sit back into a squat and jump again. (This move is also known as a frog jump.)

P for Push-up

Push-ups x 10

How to do it: Get onto the floor on your knees and pace your hands flat on the floor in line with your chest. Ensure your eyes are looking straight down to keep your neck in a nice neutral position. Extend your legs out back one at a time so that your weight is supported by your hands and toes. Your back should be flat and feet shoulders width apart. Slowly lower your chest toward the floor and then push back up to the start position.

P for Plié

Plié squat to relevé on your toes x10

How to do it: These are classic ballet moves that’ll tone your legs. Begin with heels touching and toes slightly turned out (think ballet ‘V’ turnout). Keeping your heels together, rise up onto your toes. Hold on to a bar or the back of a chair, if needed.  Maintain good posture with a straight back. Bend your knees into a half squat for two- second count, come back up with the same timing, keep your heels together.

P for Plank

Plank hold for 10 seconds

How to do it: Get into a push-up position making sure your wrists are directly below your shoulders. Your eyes are looking straight down to keep your neck in a nice neutral position. Your back should be flat. Pull your tummy and booty tight. Tip: The wider your feet are apart the more stable you will be.

Do this routine once through for a perfect quick fix or 3 times through for a powerful and complete routine.

I’ll admit—I’m exhausted of the letter P now! This post was inspired by a perfect stranger I came across at an airport, who asked me what my definition of a perfect body is. What prompted her to ask? It may have been my slightly out of place stretching routine after getting off a 15 hour flight, or maybe it was the wall sits I was doing whilst waiting for my next flight. I’m happy to say that she left my side with more than a quick answer. She left knowing that we all deserve to be perfectly healthy, and achieving it is simpler than she thought.

Share your idea of perfection in the comments section.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife

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