That person seems to have it all. You hate to admit it, but their effortless fitness and healthy life drive you mad all year round! What do they have that you don’t? You’ve tried the diets. You’ve done the workouts, what gives?
But what if you could BECOME that person too?
Don’t believe that’s possible? Let me explain.
I have always been an all or nothing type of person. There was one year where I drank something made entirely out of veggies for dinner for a month – a month! You heard me: I’m talking about a puke-worthy smoothie made entirely of spinach, kale, broccoli, and spinach. Gross.
After a while, I began to realize something extremely pivotal to my fitness journey: being all or nothing doesn’t work with having a healthy life.
Our bodies are delicate! Too few calories and too many workouts will literally spike cortisol and prevent you from losing weight. Too many calories and too few workouts and well, we’ve all been there.
So what am I getting at?
My point is that there are several secrets that these seemingly effortless fit people incorporate, knowingly or not, that greatly contribute to their health and wellness. The good news is, you can incorporate those things too!
Adding these “secret formulas” into my life is what helped me start losing weight, live a healthy life, and stop running myself purposely into the ground.
Curious what those things are? You’re in luck because as it happens, that is exactly what I’m about to show you!
1. Make It Fit Your Lifestyle!
This one I can’t stress enough!! If you find healthy food to fit into your lifestyle, you’re already a step ahead of the rest.
The key to getting fit effortlessly is to make it fit your lifestyle in a way you LOVE!! If you enjoy it and it’s easy, you’ll find yourself reaching your goals without even realizing it.
2. Eat Foods High in Volume and Low in Calories
The technical term is food low in caloric density, but being the casual type of person I am, we’re going to stick to my term. So, what does this mean? It means eating foods that are low in calories but extremely filling.
Think veggies for instance. You could eat a massive pile of veggies and likely consume no more than a couple of hundred calories. This is where you can get creative! You can switch noodles out for protein noodles or veggie noodles. You can swap wraps for cauliflower wraps or a lettuce wrap.
You can essentially still enjoy all your favorite foods and still live a remarkably healthy life! Want to hear one of my favorite tricks?
This one plays into my “low density” trick. One of my greatest secrets is actually Jello! It’s high in amino acids, extremely low in calories, and by replacing sugar with stevia, you’ll feel like your indulging for hardly any calories at all! Who knew?
This one is for anyone looking for a tight and sucked in stomach (“sucked in,” see what I did there?).
The Vacuum is an exercise you can incorporate anywhere. You simply pull your belly button towards your spine for a minute. Hold, and release.
This is one you can do while driving, sitting at work, or doing chores, so it’s completely effortless. It’s a secret that bodybuilders and bikini competitors used to use for that pulled in stomach.
5. Go Cold Turkey With Sugar
I know this might not seem effortless, and it’s not. But once it’s taken care of, life becomes a whole lot more simple.
According to an article by HealthLine, sugar is more addictive than cocaine. And I believe it.
Sugar becomes an entirely different barrier for this reason. While most foods you can absolutely enjoy in moderation, a little sugar with sugar addiction can trigger poor habits. If you’ve found that it’s impossible to slowly cut out sugar and it’s constantly causing you to rebound, cutting it out entirely might be the way to go!
But here’s the good news – and I’m speaking from experience – once you get over the initial detox symptoms you’re cravings will nearly disappear. This will make choosing a healthy life far easier in the long run!
Speaking of run, I know you’re curious to hear more about workouts!
6. Incorporate HIIT
You’ve probably already heard of HIIT by now. It stands for high-intensity interval training and is the key to short and powerful workouts. It boosts something called Excessive Post Oxygen Consumption (EPOC), which basically keeps you burning calories throughout the whole day!)
These workouts are insanely powerful at getting results and hardly take any time. The key is when you are in a “working zone”, you’ve got to work it hard!
Be prepared, because on this next one I’m going to take a swing to the opposite side of the spectrum.
7. Low Stress
I bet you didn’t expect to see stress as part of this article at all. However, it is extremely important if you want to have a healthy life.
Some people think that the reason stress is detrimental is because it triggers overeating. But that’s only a small picture of the truth. There is so much more to fitness than “calorie in vs calorie out” like many would like to believe.
In truth, hormones that control our metabolism can play a major role. As this article from Medicinenet suggests, it can be extremely difficult to stay in shape with high cortisol, and I can attest to that!
Remember that season of drinking veggie smoothies I told you about? Yeah, that was accompanied by brutal runs and workouts. Let me tell you this. I didn’t lose a single pound.
Do you know when I did? I just started relaxing and enjoying a healthy and active lifestyle! “Work smarter, not harder” applies just as much to fitness as to any other area of life.
8. Leave Your Workout Clothes by Your Bed
I love to start the day with movement! And this is important in having a healthy life.
Sometimes I go to the gym or do yoga, while other days it’s a brisk walk with my favorite podcast. Either way, the best way to get your mind prepped is by setting up your workout clothes right by your bed for the morning.
It’s far easier to resist the urge to hit snooze when all of yesterday’s intentions are literally staring you in the face. Another trick is to keep an inspiring photo by your bed for a quick glint of morning inspiration.
Whether your goal is to be more energetic for your kids, get ready for an event, or just to prove to yourself that you can, waking yourself up with a dose of purpose will get you eager to make those goals a reality.
9. Don’t Starve
I’m sure you’re glad to hear that! I’m sure you’ve heard before that crash diets don’t work. And that’s true, partially for the reason I mentioned above.
Your cortisol levels (the stress hormone) will spike whenever your body is stressed. That means if you are overworking and undereating, your body will stop losing weight.
Another reason is that while most people will lose weight initially, a good portion of what is lost is muscles, which is responsible for burning more calories. That’s why many people find themselves gaining back the weight and then some, after a diet.
One of the most important things that people forget to do is fuel themselves for workouts. It’s ideal to eat some simple carbs before a workout, like a piece of fruit, to give you a rush of carbs that you can instantly burn into energy. After that, you’ll want to follow up with at least 30 grams of protein and 30 grams of carbs to replenish.
I know you might be thinking “what about all my hard work burning those calories off?” Trust me, the after-burn effect will still be working for you, and those nutrients are essential for keeping your metabolism up and your cortisol low!
But if you want to know how to eat what you want, then you’ll love the one below!
10. Intermittent Fasting
How does this come into play when I just mentioned you shouldn’t starve yourself? Well, Intermittent fasting has nothing to do with starving yourself! It simply has to do with eating within a certain time frame.
The one thing to note here is that regular intermittent fasting might not be ideal if you are a woman. There are several hormones to keep in mind regarding gender. However, for the most part, fasting can be extremely effective.
11. Eat off of a Small Blue Plate
This one sounds crazy, but it’s scientifically proven. First off, our minds can find it hard to resist food sitting in front of us. In other words, if we have a large plate full of food, we’re more likely to eat it all until it’s done.
But what does the “Blue” have to do with anything?
The color blue is actually scientifically proven to be an appetite suppressant. Essentially, eating off of a blue plate will help reduce your cravings and make you feel satisfied much sooner!
12. Be Social
Want accountability? It might not be much farther than your phone. Hop on the social media bandwagon and get people rooting for your goals.
There are dozens of platforms where you can reach your goals with other people just like you. Hearing their inspiration or having them hold you accountable can be a gamechanger! Of course, you can always find a workout buddy as well.
However, the key is to find someone who has already proven themselves consistent and accountable to their goals. I’ve seen too many friend groups come to the gym only to give up a couple of weeks later. It can be too hard to reach a resolution if your accountability is too flaky.
13. Drink a TON of Water!
This is probably one of the most important keys to having a healthy life. I mean it! If you drink a lot of water, I can almost guarantee you will see crazy results! Add some tea bags or fruit to flavor it, use lemon and stevia to make lemonade, or just guzzle it plain!
The best trick is to ALWAYS have a water bottle with you and ALWAYS be sipping. I tell my clients to get one with a straw attached. It’s easier to just sip from a straw then risk dumping water from an open-top bottle all over you!
One quick note though, don’t buy the “flavored water” trend. Contrary to popular belief, most sugar substitutes will actually make you gain weight. The only ones I truly trust are stevia and monk fruit, and even those I only use in moderation.
14. What Are You REALLY Craving?
Sometimes, a craving might be your body telling you something! Our bodies are brilliant, and our cravings can often just be a sign that we are missing something important.
Often, people who crave chocolate are just low in magnesium. A constant need for red meat might mean low iron. Sugar cravings could very likely just be a blood-sugar response signaling a need for more protein and healthy fats in your diet.
If you have specific cravings, then you might benefit from taking a look at the root cause of them. Don’t ignore it when your body is trying to get your attention, but don’t give in to its first reaction either.
Discover what your body truly needs, and fix the problem, not the symptom.
15. Enjoy the Journey
I’m going to end very similarly to how I started. Find enjoyment in a healthy and active lifestyle, and you will get to your goals! It’s okay if you don’t like salads or running.
Find something that works for you! Burning calories in a fun way and eating meals that remind you of your favorites will be a gamechanger for you! Make “copycat” recipes your best friend so you can enjoy those indulgences healthily. And don’t freak out about the destination.
If you are consistent with the process, I promise you will reach your goals in no time.
There you have it, 15 quick tips for maintaining a healthy lifestyle. Some of them might be easier for you than the others, but the key is for you to be focused and determined in living a healthy life.
More Tips for a Healthy Life
What is success to you? How to be successful in life?
To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.
All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.
There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.
With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.
What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:
1. Think Big
From Michelangelo Buonarroti, Great Renaissance Artist:
“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”
There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.
Imagine then, if he decided not to work as an artist.
Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?
Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
Instead be ambitious.
2. Find What You Love to Do and Do It
From Oprah Winfrey, Media Mogul:
“You know you are on the road to success if you would do your job and not be paid for it.”
This is a good quote to remember and think about when you’re at work.
Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.
If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?
Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.
Not sure what your passion is yet? You should learn about this Motivation Engine first.
Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.
3. Learn How to Balance Life
From Phil Knight, CEO of Nike Inc.:
“There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”
All too often, people think that to be successful, they need to make the object of their success their life.
If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.
However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.
If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.
In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.
To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.
4. Do Not Be Afraid of Failure
From Henry Ford, Founder of Ford Motors:
“Failure is simply the opportunity to begin again, this time more intelligently.”
There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:
Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”
His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”
He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.
Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.
Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.
If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)
5. Have an Unwavering Resolution to Succeed
From Colonel Sanders, Founder of KFC:
“I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”
This, in many ways relates to the above quote about learning from your failures.
It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.
If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.
Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.
6. Be a Person of Action
From Leonardo da Vinci, Renaissance Genius:
“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”
Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.
Think about it, picture someone like William Shakespeare:
When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.
You’re probably reading this article on a device by a company that they either founded or companies influenced by them.
All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.
Applying this to you?
Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.
7. Cultivate Positive Relationships
From Theodore Roosevelt, 26th President of America: “
The most important single ingredient in the formula of success is knowing how to get along with people.”
The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.
People liked them. They wanted them to do well.
This is key to good leadership.
It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.
But if someone doesn’t like you, they may either refuse to help or actively get in your way.
What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.
As such, help people and they may help you; and be good to people, and they my be good to you.
8. Don’t Be Afraid of Introducing New Ideas
From Mark Twain, Famed Author:
“A person with a new idea is a crank until the idea succeeds.”
It is an unfortunate truth that those with the boldest ideas are often disregarded.
Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.
If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.
9. Believe in Your Capacity to Succeed
From Walter Disney, Founder of Walt Disney Company:
“If you can dream it, you can do it.”
Success has to be something you can imagine yourself achieving.
It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.
10. Always Maintain a Positive Mental Attitude
From Thomas Jefferson, 3rd President of America:
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.
Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.
If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.
However with the wrong mindset of doubt, you’ll be much easier to stop.
11. Don’t Let Discouragement Stop You from Pressing On
From Abraham Lincoln, 16th President of America:
“Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”
It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.
When surrounded by doubts, giving up can actually seem like a good idea. Don’t pay attention to the doubts. If you are discouraged, ignore it.
Watch this video and learn what to do even when others don’t believe that you’ll succeed:
If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too. This is How Self Doubt Keeps You Stuck and How to Overcome It
12. Be Willing to Work Hard
From JC Penny, Founder of JC Penney Inc.:
“Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”
You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.
Whichever way you frame it, they say one thing:
True success comes from work.
You’ll never become successful if you don’t work towards your goal in life and keep working towards it.
Check out this article and you’ll understand Why Hard Work Beats Talent.
13. Be Brave Enough to Follow Your Intuition
From Steve Jobs, Co-founder of Apple Inc.:
“Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.
If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.
It’s like how your body can detect danger even when things seem safe.
Ultimately then, you need to trust your own instincts.
What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.
Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late