A guide to a perfect healthy day

Ambro / FreeDigitalPhotos.net

To achieve a balanced life of health, fitness, physical and mental well being of course happiness, check out our diary for the perfect healthy day. We do not expect you to incorporate all of the things listed below into your daily routine. But we do know that you will get quicker results when you mix as many of the following tips with your Innervate fitness programme. Whether your personal goal is to lose weight, get fit or just increase your health and well being, its easy to transform your life with a few easy steps.

6 am: Wake up and take a few quiet minutes to think about the day ahead. Once you are out of bed, give yourself some energy for your morning workout, have a banana and a glass of water.

6:15 am: Start your day with 20-30 minutes of moderate to high intensity cardio exercise. Take a walk or, if the weather isn’t good, get on a stationary cycle or treadmill. This will get your metabolism going, put you in a great mood and ultimately start your say the best way . If you’re not a morning person, use this time to meditate, a holistic approach, can be so rewarding. You can achieve your cardio workout in later in the day.

7 am: Take a shower, using a gentle, in-shower exfoliator or a soft-bristled body brush. As you slough off dead skin cells, let go of your worries for the coming day too. If you are feeling down about something use this time to reaffirm the positive things about your life.

7:30 am: Prepare an egg-white omelet (using three egg whites) add veggies and cook for a few minutes in olive oil. Serve with a slice of multi grain toast and low fat spread. Starting your day with a healthy dose of protein and good carbohydrates will give you energy and keep you from feeling hungry later in the morning. Feel free to have a cup of coffee, but follow up with a big glass of water.

8:15 am: Brush your teeth for the duration of a song on the radio. That’s how long it takes (about three minutes) to get your teeth really clean, and healthy teeth, mean a healthy mouth.

8:25 am: Commuting to work? Use this time to enrich yourself spiritually and emotionally. Listen to inspiring music or if you take public transport, read. If your day is a particularly hectic one, simply bask in the relative silence of your commute. Silence can be great therapy for the mind and put you in a calm state to tackle your day.

Andy Newson / FreeDigitalPhotos.net

9 am: Fill up your water bottle. The easiest way to make sure you drink your eight glasses of water a day is to have a full 1 litre bottle at your desk or near where you are going to be working most of the day. Hydration has too many benefits, it can help prevent illness as well as give you mental clarity, smoother and healthier skin and even slows the aging process. For more information on hydration check out this article.

10 am: Take a break to improve your posture, stand about two feet from the corner of a room, facing in. Keeping your abdominal muscles contracted, your lower back neutral and your shoulders down. Put your hands on either wall, level with your shoulders. Then, pulling your shoulder blades down, lean gently into the corner, elbows out, stretching your chest and feeling your back muscles contract. Hold position for 30 seconds. Posture is so important in modern day life, being conscious of this more often will limit the need for health checks and keep you more focused at work and even more productive.

10:30 am: If you are busy walking around for most of your day, take 2 minutes to chill out and relax before heading towards the next task. If you are chair bound for most of your day, get up from your chair. Start to make a habit of bypassing e-mail for in-office communication, and deliver that message in person. You will burn a few calories and get a quick recharge from the face-to-face contact. Its a small step but as well as affirming relationships with your collegues, its a way of introducing fitness at work.

11 am: Fuel up for your lunchtime workout and eat an apple and 1/4 cup of blanched almonds, remembering to keep drinking water. The mix of carbohydrates and protein will energise you through your workout.

Noon: Hit the gym. If you don’t belong to a fitness centre, treat your body and mind to a day pass. Warm up with five minutes of light cardio. Do two sets, eight to 12 repetitions of resistance exercises. This only needs to take 20/30 minutes, so you have plenty of time to warm up, cool down and get back to work feeling fresh. If you are really not a gym person, power walk in a local park or round the block.

12:45 pm: Have grilled or steamed chicken/ fish with veggies or salad. The protein will help you build muscle and stay alert during the afternoon. Check out our handy list of protein, carbs and veggies that will help making lunch and dinner a little more varied. And who says you shouldn't have dessert after lunch? Indulge in a healthy Spanish custom: fruit after a midday meal. Have a piece of your favourite fruit and, of course, lots of water.

2:30 pm: Take a break to refill your water bottle. At the same time freshen up in the bathroom, maybe even sprinkle water on your face to feel refreshed so you can carry on with your day.

3:30 pm: Don’t fight your natural urge to snack. A healthy protein bar or more  a mix of fruit and nuts will sustain you throughout the afternoon and stop you from over eating at dinner.

5 pm: The last hour of work is often a tough one for people. You are tired and looking forward to leaving. Use it to organize the next day. This will reduce stress and make for a more peaceful evening.

6 pm: If you didn’t do any cardio this morning, now is a great time for a calorie burning break. Stop off at the gym on your way home and get on a treadmill or elliptical trainer for 30 minutes, or for those none members of a fitness centre, walk or ride your bike home. If you already did your cardio workout this morning head home early to catch up on some down time with friends and family.

6:30 pm: On your commute home, make a quick stop for fresh vegetables and fish for this evening’s meal.

7 pm: Fill up your water bottle for the evening and prepare a healthy dinner. An example of a quick meal is: grilled fish or meat and brown rice (microwave for 90 seconds) with steamed veggies. If you had this for lunch change the protein and type of veggies so you do not get bored. A balance diet with a light exercise program will ensure you achieve your weight loss goals.

8 pm: Time to relax. You need to make sure you have time to simply kick back during every day. Watch TV, listen to music, read or take some time with loved ones – whatever you like to do to chill out.

9.30 pm: Get ready for tomorrow, taking a little time to organise for the next day will reduce your stress levels and make for a smoother day. Prepare the snacks and lunch you want to take with you to work, pack your gym bag, and while you cleanse your face and brush your teeth, think about what you’re going to wear to work.

10 pm: Sleep. Not making time to sleep is one of the biggest health mistakes we can make. It slows the function of your immune system, can contribute to weight gain and just makes the next day generally rotten! Get a good night’s sleep, and tomorrow start another new, healthy day.

If this sounds like the kind of health and fitness routine you would like to do but can't stick to, Innervate Health & Fitness have a handy FREE Live Better Handbook. The handbook is available to all new clients, whether you try out the unlimited group sessions for $40 per week or op for some one-on-one personal training, we have a trainer or exercise plan to suit your budget and needs. We are based in Sydney CBD, the eastern suburbs and in the inner west.

Motivated? Interested? Call us on 0410 264 306 or email info@innervate.net.au