\nIf you\u2019re used to exercising, we guess you could get back into your routine. Or you could try something new. If you\u2019re new to training, we\u2019ll be giving you some pointers on how to start and maintain a balanced routine.<\/p>\n
\u2022 Begin with what works for you:<\/strong> Choose one day of the week and stick to it. You can slowly work your days up to 4-6 when you\u2019re comfortable. Eating healthy<\/strong> \u2022 Meat:<\/strong> Unprocessed meat is good for you like beef, lamb, pork, and chicken. Ways not to quit<\/strong> \u2022 Show up and try (not too hard in the beginning):<\/strong> It\u2019s a case of getting into the action of activity. You\u2019ll see when you\u2019re there, it\u2019s not as bad as you thought it would be. Holiday seasons give us the freedom to let down our guard for a bit and forget about self-discipline for a while. Now that we\u2019re back from letting loose, it\u2019s time to get back into shape. This requires a lot of attention, focus and determination. It\u2019s your choice on choosing how you\u2019ll be doing this \u2013 […]<\/p>\n","protected":false},"author":1,"featured_media":846,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[287,87,288,83],"yoast_head":"\n
\n\u2022 Don\u2019t push yourself too hard right away:<\/strong> Start with 10 minutes on low-intensity workouts. After two weeks, you can bump up the intensity.
\n\u2022 Ensure to include 3 components:<\/strong> Combine cardiovascular endurance, resistance training, and flexibility in your workout program. This will give you the most longevity to your goals.
\n\u2022 Take rest days:<\/strong> Give your body time to repair and replenish. These days are the key to long-term wellness.
\n\u2022 Warm-up before; cool down after:<\/strong> Warm-ups prepare your body for increase in activity. A proper cool-down will reduce soreness and allow your heart to normal resting-rate.
\n\u2022 Start and finish with stretches:<\/strong> Include dynamic stretches like leg swings, inchworms, hip rotation stretches, plank to downward dog stretches and butt kickers. See the stretches here.
\n\u2022 Go slow and focus on your form:<\/strong> Be conscious of your movements and focus on your form, your breathing and your control.
\n\u2022 Listen to your body:<\/strong> Know the difference between pain and muscle discomfort. Stop when something feels weird.
\n\u2022 Sleep when feeling fatigued:<\/strong> Initially, you\u2019ll feel tired because your body is burning more calories than usual. So, if you need to sleep, tuck yourself in. Your body will thank you.
\n\u2022 Do it with a friend:<\/strong> Find a friend who\u2019s already working out. This helps with motivation and accountability.<\/p>\n![\"Holiday](\"https:\/\/sandtoncentral.co.za\/blog\/wp-content\/uploads\/2019\/12\/shutterstock_539919946.jpg\")
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\nIt\u2019s probably best to cut out some foods from your diet. For a low-carbohydrate diet, you can minimise sugar and starch and get more out of rich foods such as protein and healthy fats. Here are healthy foods to include in your diet:<\/p>\n
\n\u2022 Fish:<\/strong> It\u2019s fulfilling and rich in omega-3 fatty acids and nutrients. Fatty fish like salmon is great.
\n\u2022 Eggs:<\/strong> One of the most nutritious foods and healthy, especially omega-3 eggs.
\n\u2022 Vegetables:<\/strong> It contains fibre and nutrients and should be consumed daily.
\n\u2022 Fruits:<\/strong> Rich in fibre and vitamin C but eat in moderation if you need to lose weight.
\n\u2022 Nuts and seeds:<\/strong> Various nutrients, but high in calories. Eat in moderation if you need to lose weight. You can include almonds, walnuts, and sunflower seeds.
\n\u2022 Potatoes:<\/strong> Root vegetables are healthy but high in carbs. Eat in moderation if you need to lose weight. Can be replaced with sweet potatoes too.
\n\u2022 High-fat dairy:<\/strong> Rich in healthy fats and calcium and include cheese, cream, butter and yoghurt.
\n\u2022 Fats and oils:<\/strong> Choose saturated fats for high-heat cooking like frying. Use olive oil, butter or lard.<\/p>\n![\"Holiday](\"https:\/\/sandtoncentral.co.za\/blog\/wp-content\/uploads\/2019\/12\/shutterstock_540997561.jpg\")
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\nWhen it gets too hard, we tend to give up on exercising and eating healthy. It\u2019s normal; it\u2019s human. Hopefully, our advice will keep you from quitting.<\/p>\n
\n\u2022 Have a reasonable plan:<\/strong> Figure out a routine that works for you. High in volume, but low in intensity.
\n\u2022 Try active recovery, while resting:<\/strong> Still stay active when resting between sets. Jump rope, walk on the treadmill or pace around to keep your heart rate up.
\n\u2022 Don\u2019t skip stretches:<\/strong> Looking great is good but moving great is sexier. Stretches are an essential workout.
\n\u2022 Be into yourself:<\/strong> Swim in Lake You and focus on yourself and your progress.<\/p>\n![\"Holiday](\"https:\/\/sandtoncentral.co.za\/blog\/wp-content\/uploads\/2019\/12\/shutterstock_690942484.jpg\")
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