It can be as simple as a brisk walk for 30 minutes around the neighborhood. Gather friends and family for a daily workout. You can start a simple exercise program over the holiday season that will boost your energy levels for parties, family get-togethers and other activities. So, the three keys to starting a healthy exercise program is to plan a physical activity every day, eat in moderation and set small goals. It doesn’t have involve running a race or having to spend a lot of money.Īgain, according to the American College of Sports Medicine, exercise is a type of physical activity consisting of planned, structured and repetitive movement done to improve or maintain physical fitness. This does not mean you have to get into the gym with the people throwing down heavy weights or grunting and sweating profusely. It is completing activities of daily living, like cleaning the house, mowing the lawn or taking a leisurely walk with the family.Įxercise may be a scary word for many people. What does physical activity look like? Anything that gets you moving. The American College of Sports Medicine defines this as any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure. In the world of exercise, it’s called physical activity. The simplest way to reduce those stress levels and improve your health is to just get moving. Many forget about taking care of themselves and wish for a recovery day from the holidays. During all of this, they find themselves stressed out and lacking energy.
For whatever reason the hyperlink won’t work so I will just paste the URL below.For many Americans, the holidays are several weeks packed with the hustle and bustle and stress over wearing the perfect outfit, picking out the perfect gift and hosting the perfect party. Here is a sample of my page that I have shared as a public journal, I find it more useful to see a fleshed out example. I was able to build tomorrow’s entire feast and then say, “well….I need a few more grams of fat so I can add another serving of almonds in at lunch.” You can see if you will be over or under on any individual component and tweak it to make sure you hit your mark. The best part about doing it this way is you can see how your macro’s fall and adjust accordingly prior to eating those meals. I know it sounds like a long and arduous task but if furry footed Frodo could carry around the “one ring to rule them all” then surely you can plan your next day’s meal!!īut seriously, once you have your custom foods entered it can go really fast. I started planning my meals out in advance, at least one night prior. Then next thing I changed what the retroactive entry. After about a month I had entered ~75% of the food that I was eating on a daily basis and this made logging my meals MUCH easier. I found that I typically ate the same foods and usually the same brand of those foods. I know they are reporting averages but I didn’t want “ball park” figures, I wanted precise numbers. Also, I just used the built in food finding feature but I began noticing those reported nutritional values weren’t exactly like the prodcuts I was using. I am sure this caused me to forget some items. When I first started using it I was entering my food and exercise in retrospect.
#FITDAY FITNESS JOURNAL HOW TO#
I used this tracking tool for a while before I really figured out how to take full advantage of what it has to offer. It allows you to set a min and max for almost every entry on a nutrition label. You can even set a goal weight and desired time to reach it and it will calculate a daily calorie deficit needed to reach that weight by that date and graph it to show you how many calories over or under you were. I really wish they would work out something with Nike, Motorola, fitbit, run keeper, or somebody to pull some kind of exercise in automatically. This online tool isn’t only a calorie tracker but provides an indepth look into your macro’s, physical activity (calories burned), body measurements, mood and even custom values like HR, BP, bodyfat %, etc.
#FITDAY FITNESS JOURNAL ANDROID#
I had an android for a small period of time and I just used my browser to access it if needed. They do offer an iPhone app but not an Android app, so this may be a turn off to some. There are several calorie/exercise logging websites and apps available out there and I have tried most of them but I found this one to be the most useful. Whether you’re trying to lose weight, looking to maintain a healthy level of fitness, or training for a specific goal, you may want to consider FitDay.
#FITDAY FITNESS JOURNAL FREE#
FitDay is free online fitness journal that I have used in the past.
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