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Fit for Life: Success Takes Time on All Levels

Saturday, September 08, 2018


It's the small things that make a big difference not only positive but negative ways also. We all know that trying to live a healthy lifestyle is a big commitment. Overall it seems like an unattainable goal for most. You need to constantly be buying fresh food, paying attention to everything you eat, finding time to exercise, and when you do find time, it takes a lot of effort to make it through a workout.

The same goes with trying to be successful in your career. It's a big task.

Long hours, full schedules of work, emails, errands, etc. when you look at the whole picture, these are huge mountains to climb, but you can't get to the top in one giant step, it takes lots of smaller steps to get to the top.

One of the first steps one needs to take is to start eliminating small negatives that effect your health or life in general. I was with my cousin the other day and she ordered an iced coffee with extra/extra of cream and sugar. She wants to lose some weight, so I informed her that cutting 4 of these drinks weekly will reduce her empty calorie consumption by 1000. Another small change you could make would be to pack your own lunch. You would be able to eat quality food, measure the proper amount and save about $8 a day.

Plus, you would save yourself 1/2 of your lunch break getting your food. Another small step in your quest for health would be to get to bed on time. The benefits of a good nights rest are invaluable, they are but not limited to increased energy, elevated mood, cellular repair, muscle growth, just to name a few, and this is a habit that is cost-free.

Eating breakfast is another small yet important habit to get into. When we sleep we basically fast, so to not have anything to eat before starting your day will not only lower your energy levels, it slows your metabolism, causing you to store more and burn less body fat. This can be avoided by eating 2 hard boiled eggs prepared the night before and some fruit and you have a quick healthy jump start to your day. Another small step that is time efficient is to crank up a couple short 15-30-minute workouts during the week. You could do a non-stop body weight /plyometric workout, just about anywhere and even if you already hit the gym, these workouts will torch body fat while maintaining muscle.

I am in an industry where I hear a lot of excuses, and reasons why someone "can't", and it is my job to make people believe that they can. If you pile a mound too big for someone to climb, they will most likely fail, but if you present this mound one stone at a time, the intimidation factor diminishes, and the success rate rises. I say to conquer your fitness and health goals one small positive change at a time, but you must initiate and take the first step.

Success takes time on all levels.

Matt Espeut, GoLocal's Health & Lifestyle Contributor has been a personal trainer and health & fitnesss consultant for over 25 years. He is the owner of Fitness Profiles, a one on one, and small group personal training company, as well as Providence Fit Body Boot Camp, located at 1284 North Main St., on the Providence/Pawtucket line. You can reach Matt at (401) 453-3200; on Facebook at "Matt Espeut", and on Twitter at @MattEspeut. "We’re all in this life together – let’s make it a healthy one.


Related Slideshow: The 7 Best Health and Fitness Apps

Here is a list of some of the most obsession worthy health apps.

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MapMyRun is the number one selling running app for a reason:  it is easy to use, offers community support if you want it, and tracks and stores your exact routes for you.  If you are training for a race or a serious runner, users say that the extra perks in the upgraded paid version are well worth it. 

Made for iPhone, Android and Blackberry 

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MyFitnessPal seems to be the clear favorite amongst everyone polled.  It is helpful not only for the fitness tracking aspect, but everyone polled mentioned how much they loved the food/diet aspect as well. From carb counting for diabetics to recipe ideas to complement your fitness goals, users love this app. 

Made for iPhone and Android

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JeFit is another fitness app that has rave reviews.  It not only tracks progress for you, but offers a huge database of workouts.  While many apps offer community support, JeFit allows you to sync workouts with friends who use the app, offering a (real) virtual buddy system.

Made for iPhone and Android

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Strava gets the highest mark of all the cycling apps.  While it is also great for runners, the cyclers seem particularly inclined towards the fierce competition that can be ignited by this app.  You can track all of your rides via GPS, then you can compare your efforts to those logged by others in the community on the same stretch of road.  You can also join ongoing challenges that can net you great prizes (in addition to bragging rights). 

Made for iPhone and Android

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YogaStudio gets the top vote for Yoga apps.  It has a lengthy collection of full class-length videos available at your fingertips.  Unlike many other apps, this one also allows you to customize your own video yoga class.  All of the poses are done by qualified yoga instructors, and you can find classes suitable for all levels of yogis.

Made for iPhone only

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SimplyBeing meditation app offers the best of both worlds.  You can choose to run this app as a background for your meditation with soothing music or natural sounds that run for a set amount of time.  Conversely, for those of you who have trouble focusing during meditation, you can choose a soothing voice-guided meditation. 

Made for iPhone and Android

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Fooducate is an app all about educating people so that they make healthier food choices.  Although not perfect, this app is easy to use (you can even take pictures of bar codes to instantly find foods in their database).  It gives food a letter grade, tells you the pluses and minuses, and gives you better ranked alternatives.  You can also use it as a weight loss tool by tracking your daily calories. 

Made for iPhone and Android


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