Today I was trying to peel and cut a mango. Me and the mango disagreed on how it should be treated, which led to me ruining the mango and the mango ruining my mood. Staying fit and eating healthy can become a chore sometimes, especially when mangos conspire against you. With the busy life style most of us lead, it is sometimes hard to find time to work out and prepare healthy meals.. However, I figured out a few hacks that help me get a little workout in every day, and stick to a healthy diet.
HIIT is your friend.
High Intensity Interval Training, consists out of quick intense bursts of exercise in which you put in 100% of your effort, followed by short recovery periods. This type of training keeps your heart rate up and allows you to burn more fat in less time. The HIIT exercises that I do usually consist out of 4 rounds of 7 minutes. This means that you’re done with your workout in less than a half an hour! HIIT also helps increase your metabolism and usually there is no equipment necessary.
My personal go to HIIT routines are:
BBG: Bikini Body Guide is a 12 week program that is developed by Kayla Itsines. (https://www.kaylaitsines.com/collections/guides )
Meal prep is also your friend.
Grab and Go lunch, how convenient, and to imagine you can get them at pretty much any local café. So why would you even bother to meal prep? First things first, meal prep gives you total control of what goes into your food. Eating cleans means eating unprocessed, whole and unrefined foods most of the time. When you understand and control what goes into your nutrition, you can get rid of unwanted fat and toxins in your body. Also, people that prepare their meals in advance tend to not overeat, because they stick to custom portion sizes instead of eating whatever portion a restaurant or café provides. Meal prep will not only save you time and help you eat cleaner, it can save you some money too.
Plan active social activities.
Many of us plan social activities around food. Many go to meet a friend for lunch, or coffee, or to go grab some ice cream. Obviously, this is great, however gossiping about your colleagues while endowering a burrito at chipotle will most likely not get you into shape. Being a busy person that you are, you can sneak in some exercise while hanging out with friends. So how about we kill two birds with one stone. Assemble your friends and try going for a dance class, a bicycle ride, paintball is really fun as well, volleyball, hiking, or even playing with a Frisbee in a park, anything that will keep you moving. This does not only allow you to exercise without even realizing it, it keeps your social gatherings fresh and exciting.
Always have a bottle of water with you.
“Drink enough water”, yep we heard it over and over. Still, according to many survey data 2/3 of Americans still don’t drink enough water. Water is not only the most important nutrient for our body, it has many benefits for people who are looking to lose weight, or maintain a fit body. Drinking more water can increase your metabolism, which makes your body burn more calories. Drinking before a meal can help reduce appetite which causes you not to eat as much as you normally would. And last but not least, if you replace other drinks such as soda with water, your calorie intake and sugar intake will instantly drop as well.
Schedule a specific time when you exercise.
Schedule a specific time when you will do your workout routine, it can be right when you wake up, when you come home from work or even right before you go to bed. Having a specific time will help you keep yourself from making excuses such as; “I am too tired right now.”, “I would like to do something else first”, etc, etc.
All in all, staying fit while being busy can be a challenge, but it is definitely possible, even when mangos conspire again you. (A quick tip for that: you can buy already cut up mango) So drink your water, make your meal prep and work your way to that bikini body for the summer.