Still Have These 5 Bad Habits?

Stephen Holt, Timonium personal trainer

Millions of readers of national fitness magazines including Shape, Women's Health, Fitness. Woman's Day, Family Circle, Runner's World, (and many others) have made their exercise programs both more effective AND more efficient with fitness and nutrition advice from "America's Baby Boomer Expert," Stephen Holt.

You’re reading this fine blog post, so clearly you’re healthier – and smarter – than regular people.

You exercise regularly. You watch what you eat. You keep up-to-date on the latest health issues. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never. 

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.  

It’s okay. Most of us are guilty of at least a couple of these 5 Bad Habits:

  • About 75 percent of the population is chronically dehydrated
  • Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
  • Most important, dehydration slows your metabolism and hinders weight loss.

Don’t wait until you’re thirsty. Instead, constantly rehydrate throughout your day to avoid dehydration. 

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack. 

I use the Mind Jogger app to give myself random reminders to drink more water.

Get the Mind Jogger app on iTunesMind-Jogger.png

  • The average American eats out 1 out of every 4 meals.
  • Restaurant food is designed to do one thing: taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat far more calories than you actually need. 
  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. 

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. 

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

  • 56% of the adult population reported that drowsiness is a problem in the daytime.
  • Lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

Click Here for Tips to Help You Sleep Better

  • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
  • Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and list all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item.

  • You do the same thing each and every time you exercise: same machines, same pace, same duration.
  • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating — and completely avoidable.
  • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. The key is to challenge your body using a scientifically designed program (you know, like our exclusive 3-4-5 Total Body Fitness System that’s been praised in ShapeFitnessWomen’s Health and more.)

If you’ve hit a plateau, we’re here to help you. It’s so simple. Call or email today to get started on a program that will improve your health and well-being.


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