To fitness and beyond

We hear it often, the most common excuse for not staying fit: “I have no time.” Whether it’s because you are too busy at work or taking care of a household, people often place health and fitness sadly last on their list of priorities when in fact it should be as high up there as possible. Regular exercise and a balanced diet contribute to your overall performance whatever your job may be! A good diet boosts your immune system and brain power while a good workout releases endorphins that can help you de-stress, stay centered and focused plus give you more energy throughout the day.

In our last Modern Living TV episode we showed you the example of multi-hyphenate, uber busy Matteo Guidicelli who manages to always squeeze in a good workout plus short high-intensity exercises by coaches Toni and Jim Saret of the Biggest Loser Pinoy Edition that use regular household items for equipment. Best part is? You can burn up to 600 calories in only four minutes if you do them correctly and push yourself to your limits! My co-host Bianca also visit the salad bar Juju eats and proves that eating healthy can be delicious and filling.

 Here are a few tips on how to seamlessly incorporate healthy active living into your existing lifestyle.

 •No need for costly gym memberships or the hassle of changing and braving traffic to attend a class, working out at home is free and just as effective. There are countless videos on the Internet that you can follow. Choose something you enjoy and if you are pressed for time, a quick 15-20 minute Tabata training style workout like what Coach Jim and Toni showed us is perfect to maximize your time and effort.

 •Sleep in your gym clothes at night and work out in the morning. Chances are you are tired after a long day at work and more likely to skip. Eat a banana, some yogurt or a granola bar for an energy boost before exercising then have a good hearty healthy breakfast after. Exercising in the morning pumps you up for the day and starts you out with a feeling of accomplishment and wellbeing. All it takes is just waking up half an hour earlier than usual.

•If you must, have some equipment purchased, the ones that don’t take up too much space: a good yoga mat that can be used for floor exercises and core; two pairs of dumbbells in appropriate weights and a skip rope for cardio.

•Place 100 calorie or single portions of healthy snacks into ziplock bags so you can easily take them with you and snack controllably. Good ideas are almonds, carrot and celery sticks, baked pita chips, hard cheese…

•Plan your meals ahead, especially breakfast. You can make a large healthy egg white, veggie and feta cheese frittata on the weekend, slice it up into individual servings and re-heat for a quick nutritious breakfast with some toast.

•If you’re a fan of smoothies, pre-cut your fresh fruits and freeze them. When you’re rushing in the morning just toss some in the blender with a big dollop of plain yogurt for protein and a splash of orange juice. You can also add some super foods like chia or flax seeds to give it an extra boost.

•Make smart choices when you eat out. Simple switches like choosing brown rice over white and ordering a side of vegetables can make a big difference. One thing I like to do is eat all my vegetables first so that I fill up on good nutrients before attacking the rest of my food. It’s a great tactic even when you are eating something rich and fatty. I get to savor my meal and not gorge myself with useless calories.

 There is no real “quick fix” to be leaner and healthier despite all the crash diets going around. That doesn’t mean, however, that you can’t take these short cuts to help you truly change your lifestyle for long lasting results. It should no longer be a temporary mindset. Banish the “I’m on a diet. I’m trying to lose weight” and replace it with, “I’m living an active healthy life to the fullest!”