Seeking a more toned spring physique?
Why is it that winter just brings on this fluffy feeling? Then we feel the need to jump into fitness when the swimsuit season arrives.
Good news: you aren’t alone in asking this question. I hear this question from teammates, family members, patients, friends . . . at least every day. I even ask the question myself!
More good news: if spending an hour in the gym every day isn’t your thing, there are a few daily essential habits that can really accelerate your Spring into Fitness physique changes! Even if you enjoy the gym, these foundations can help you too!
Walking – Start by aiming for 10,000 steps/day. On average, each step burns .044 kcal. Many times we walk less in the winter because it’s cold outside. For example, in the winter, I often walk 6,000 steps/day. In the spring, I often walk 10,000 steps/day. That is a 5,280 kcal difference/month. The baseline walking difference accounts for 1.5 lbs/month. Even better, walking is often aerobic; it burns fat. We can see that aiming for more steps/day can accelerate how well your muscle tone can be seen.
Sleep – Aim for at least 8 hours/night. I often hear weight loss clients mention “hormonal imbalances,” which may or may not be a major component of individual physique goals. However, sleep is the time for the body to restore and hormones to reset. If you have trouble getting to sleep, set a wind-down routine, such as brain dumping in a journal for 5 minutes, and performing a quick 5-minute yoga sequence.
You can find many sequences by scrolling the video archives on my Facebook and Instagram pages. There are also several do-anywhere step-by-step workouts in my Mobility | Stability Equation E-books on Amazon.
Hydration – Hydration not only promotes processing the body’s fuel well, but also promotes pliability of the muscles and fascia. If you’re interested in strength training, running, or sports, adding water can be an injury prevention bonus. Generally, start with at least half your body weight in ounces, and then adjust to individual needs and activities. Example: If you weigh 200 lbs, aim for 100 oz of water as your daily starting point. That is the equivalent of 6-7 re-fills of a standard 16 oz water bottle.
Let’s get back to our foundations of fitness with steps, sleep, and hydration this spring! Have thoughts and questions? Please share a comment and I’ll respond.
