“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose 5lb in one week safely.
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 30 minutes goes by quickly. The more prepared you are for that segment of time and workout, the better your experience will be. It’s much easier to get the most from your 30 minutes when you take a few steps to prepare. Here’s our 10-step list to maximize your quick workouts. 1. Prepare your gear the night before Lay out your workout clothing and gear the night before. This is important. You don’t want to take precious time in your morning trying to find your gear and get ready for your workout. When you prepare at night, all you have to do in the morning is grab your stuff and get started. 2. Know what you're going to do for your workout - have a planJust like getting your gear and clothing out the night before, it’s important to also know what you’re going to do for your workout. Have a plan that details how you’re going to fill that 30 minutes. There are plenty of workouts in our Core Tightening Program that you can use to effectively burn fat and add lean muscle. click the button below to hop on a phone call with one of our coaches to see how we can better help you accomplish your goals safely and effecitvely 3. Schedule your workout Make sure that you put your workout on your calendar and set aside 30 minutes each day. It’s also strongly recommended that you work out at the same time every day, this help you create an exercise habit and solidify a routine. It’s much easier to approach your 30-minute exercise plan this way than to try to “squeeze it in” because chances are, it’ll fall to the bottom of your priority list. Schedule it and stick to your schedule. 4. Create a playlist with 10-15 of your favorite songs Music helps you get your heart rate up, we often match our movements and pace to the beat of the music. In fact, there are podcasts and playlists designed specifically to help you achieve a specific heart rate. Music can also be a happy distraction. It’s difficult to be grumpy when you’re listening to your favorite tunes. Most songs are about 2-3 minutes long so creating a playlist of 10 or more songs can be more than enough to help you go the distance to complete your workout while listening to your favorite tunes. 5. Take a rest dayIt's important to find balance in your life and it's important to take days off. Working out 7 days a week may sound like a great idea, but it can put you on the fast track to burnout. Instead, schedule a rest day every week. You can approach this in several different ways. You might, for example, have the same rest day every week. Maybe you always have an early meeting on Fridays so Friday may be a perfect rest day. Or you may just want to relax on Sunday so it could be your weekly rest day. You can also try the three days on, one day off, approach. So, you might work out Monday, Tuesday, and Wednesday and then take Thursday off. Then work out Friday, Saturday, and Sunday and take Monday off. With this rotating schedule, it’s important that you’re disciplined because it can be easy to change your rest day to suit your mood. 6. Variety helps keep it interesting and engagingVariation is the key to stimuli. You need to switch up your workouts if you want to continuously see results. This helps you improve overall fitness and helps prevent boredom and complacency. You’re going to get a better workout if you’re engaged in the workout and paying attention. Often, when people do the same thing every day, they check out and aren’t paying attention to their effort level, their body, or their mental state. An example of variety might be to do two strength workouts a week, each with a different focus. Then to do two cardio, one mobility, and one cross train or HIIT workout. Don’t worry, we’ve got you covered. You can choose a workout from each category to try this week. 7. Do it first thing in the morning. Most productivity experts agree that you need to do your priority tasks first thing in the morning. If this means waking up 30 minutes earlier, then start making the change today. Once you have your workout done each day, the rest of the day is free to focus on other things. Put yourself first literally and figuratively. Work out first thing in the morning. 8. Ease into ItMaybe start slow, one day a week, then two, then three etc. until you’ve created a daily habit. This can help you make supporting changes at the same time. For example, if you’re working out first thing in the morning then you may need to eat breakfast differently or prep your breakfast the night before. You’ll want to set out your gear and clothing and maybe get up earlier. By easing into this new lifestyle, it’ll be easier to stick to it and to make adjustments that support you. Another way to ease into it is to start with 5 or 10 minutes of exercise each day and gradually increase to 30 minutes. So, the first week you might exercise for 10 minutes a day, the second week 15 minutes, the third 20 minutes and so on. Again, this helps you create systems that support you to make this a lifestyle change that you stick with. 9. Fuel and hydrate appropriatelyIt’s important that you are hydrated when you exercise. Your body needs water to create energy and dehydration can have a significant impact on your intensity. You may have to experiment with fueling to find out when it’s the best time to eat. Some people can eat and then workout. Some need to digest an hour or two before they workout. You may also want to experiment with the timing of your carbs. If you’re on a low carb diet, awesome. Experiment with eating your carbs after your workout to see if it impacts energy levels. Without diving down the rabbit hole of weight loss and exercise, it’s important to remember that if you’re not fueling your body well during the day, exercise can make you feel hungrier and cause you to eat more calories than your body actually needs. Have a fueling plan and experiment with the timing of your food to help you avoid post workout cravings and overconsumption. 10. Track your workoutsTracking your workouts helps you accomplish a few positive things. One, it can help you stay accountable to your goals and your plan. If you can see a visual representation of your accomplishments, it can help you stay motivated on the more difficult days. Tracking also helps you make tweaks to your plan and your workouts. For example, if you take notes on how you fuel before a cardio workout versus how you fuel before a strength workout, you may notice some patterns that help you push yourself just a little bit harder . Our PanaceaFit App has both workout and nutritional tracking capabilities allowing your coach to make sure you are making consistent progress towards your goals each day. Bonus Tip Create a community. Whether you participate in an online community or you and a friend commit to working out and holding each other accountable, finding like-minded people who are trying to improve their fitness can help you stay on track and it can make the process more enjoyable. AuthorEthan Halfhide is the owner of PanaceaFit. He enjoys helping people ignite their lives through health and fitness. Our goal is to help you take charge of your life to achieve the results you have always dreamed of safely and efficiently so that you feel energized and inspired every single day of the rest of your life. 
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AuthorI'm Ethan Halfhide, my goal with this blog is to give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday. Archives
April 2019
Podcast
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.
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