1. It’s time for a new you!
I was a personal trainer for the Rush Fitness in TN and 24 Hour Fitness in CA. I know a little of which I speak.
I tried to get all my clients to follow these tips. The ones who did were dramatically more successful in reaching their goals. Those who didn’t follow these tips failed to reach their goals.
The 6 key tips to help you lose weight, have more energy and save money.
2. Drink More Water
Chances are high that you’re dehydrated right now. Dehydration causes a lot of problems with the body and mind.
You have less energy when dehydrated. Your cells can’t repair themselves or fight off illness when they need more water.
Your mind can’t focus as well. You won’t sleep as well either…
Get 100+ ounces of water a day. You will not drown. If you exercise regularly (see below), you should get more.
Drinking your body weight in ounces of water isn’t a bad idea. I do it: I feel awesome, very rarely get sick, have clear skin (used to have acne problems) and plenty of energy. Do I pee a lot? Sure. Small price to pay for being healthy.
3. Get More Sleep
This is a whole lot easier to do if you’ve done the first one. And if you do the next one.
Most people need between 6 and 9 hours of sleep per night. Figure out how much you need based on how you feel after having a certain amount of sleep. I noticed that I feel more tired if I sleep more than 8 hours per night and I don’t function well on less than 6.
Having a nice pre-bed routine helps your body prepare for sleep. Don’t be staring at a screen right before bed. Turn the lights down. Maybe read. Or meditate. Or stretch. Or all three.
Being well rested will help you have more energy and lose weight. You won’t need the junk stimulants, which cost money by the way. Sleep does not cost extra.
4. Exercise Daily
I’m not saying lift weights and run a 5k every day. But there’s no excuse to not get 30 minutes of moderate intensity exercise daily.
Do you want a rest day? Fine, do six days per week. There’s a lot of great programs out there to keep you going and radically improve your well-being in a short period of time.
If you’ve got the money: P90X and INSANITY (for intermediate and advanced exercisers) or Tony Horton’s P90 Base Kit DVD Workout for beginners. I’ve done all three.
They are great. You don’t have to wonder what exercise to do for the day because that’s already planned for you. You just have to put the disc in the tray and turn it on. Then move.
Don’t have the money for that: get a Resistance Band Set and a workout book. Use online resources for free workout ideas.
That requires more discipline, so it’s better for a highly motivated person. Or you could get an accountability partner and do the workouts together.
5. Replace unhealthy snacks with healthy ones
Sugar kills. It will drain you of your energy. It causes crashes (body and energy) and hurts your brain. Like more than alcohol and some illegal drugs.
Sugar is poison and should be avoided.
Instead of a candy bar ($1.50), get a 1 lb bag of almonds or cashews (~$7). That bag will last you for about 5 days if you eat smart (take your time, chew your food, wait 20 minutes after eating a handful to let it digest and rid you of your hunger).
You save a couple dollars per week, have more energy and lose weight.
That’s one example. Replacing store-bought cookies with really easy, healthier alternatives on Pinterest (gluten-free, dairy-free cookies!) is another option.
After you exercise, have a protein shake. Don’t worry, they taste a lot better now. Blend a rice protein powder with a banana for delicious fuel!
It’ll curb hunger, repair muscle tissues and fuel your day (energy and weight loss).
Generally, you can get a quality protein shake for about $3/shake. That’s less than a latte. And infinitely healthier.
6. Replace Fast-Food with Healthy Alternatives
You can buy healthy, organic protein bars on Amazon in boxes of 12 for about $25. For easy math, let’s say it’s $2/bar.
If you spend $7 on a fast food meal (for lunch or dinner), you get 800+ garbage calories that are wrecking your body and making you sluggish.
If you spend $2 on a bar, you get ~250 calories of fiber and protein, two of the best things for your body.
With that extra coin, swap that soda for a kombucha (~$3/each). The probiotic will help with digestion and improve gut health!
It’s a no-brainer. You save $2-3/meal, lose fat and boost energy! It’s truly amazing.
You’ll eliminate the poison you’ve been drinking and get a delicious health-boosting alternative instead.
7. Don't eat snacks after dinner
I’m not going to tell you when to eat your last meal of the day. You do what works for you and your schedule.
Eating snacks late (within a couple hours of bedtime) is not a good decision though.
Generally, we go for sugary or other unhealthy snacks late. We have to prevent that.
Have an extra serving of protein and veggies at dinner instead.
Don’t snack on junk food. You’ll wreck your progress and wake up feeling tired.
There it is: the 6 quick fixes to a healthier, energized and more cash-flush you!
Let me know in the comments how this works for you. I’d love to hear about your progress.