Dr. Ludidi tells you how to enjoy yourself without panicking about your clothing size. Discover his five simple tips to stay fit and healthy.
By: Dr. Ludidi
Finally the spring season is rapidly approaching and that means that - apart from your need for a new wardrobe - many of you are mentally ready for a fresh start too. Getting back in line, flowing on the rhythm of working and school life.
"As a private coach I came to insights that can help you in successfully starting your health journey".
- Dr. Ludidi
Tip 1: Start with rhythm
It's one of the things we throw overboard first during our vacation season: rhythm and regularity. Don't worry, I recognize it from my own life as well: we're not being so strict about bedtime anymore, so we're also more flexible about what time we get up. We have dinner outdoors much more frequently and at different meal times. And let’s not forget to mention a drink or two every now and then. An alcoholic one, that is.
Lazing around a bit more is also part of it, which by definition means: having less exercise. When we take stock at the end of the vacation we often ask ourselves: pooh, how could this have happened in such a short time?
The lack of a clear rhythm is largely responsible for this. Fortunately, there are 3 simple things you can do to quickly reset your system, and it’s super simple, namely:
- Go to bed at regular intervals.
- Get up at the same time every weekday.
- Eat at regular times, 3 good meals a day.
Tip 2: Don't forget to eat well: Delicious & Nutritious!
Speaking about food. Yes I know all about it, convenience is king. We've earned that cheat meal - especially during vacation season - haven't we? There’s a reason why people eat out more often during vacation periods and did you know that we are even willing to spend more on food during vacations?
But of course, as you already knew: more is not always better. What’s important here? Nourish yourself properly, so you can keep up with your daily activities. If your eating pattern is rubbish, you won't be able to maintain that intended fit lifestyle either, especially when more is expected of you again during your busier life. The result? You’ll end up reaching for energy bars during the day or with that bag of potato chips on the couch in the evening. With all its consequences...
Eating well does not have to be difficult though, let me help you along:
- Go for 3 decent meals a day, delicious & nutritious, of course!
- Try to cook yourselves, as much as you can, during the week. Go for simple dishes that do not take much preparation time.
- With every meal, eat a combination of protein (e.g. meat or fish, eggs, nuts), good fats (real butter from cows, olive oil, coconut oil) and good carbohydrates (eat fruit, make vegetable purees from carrot, celery and (sweet) potato)
"You feel really good when you can tick off that one important thing in the morning, before the hectic pace of the day begins: your 20 minutes of exercise!"
- Dr. Ludidi
Tip 3: Get fit again
How great does it feel when you're actually feeling all fit and vital, without having to puff and hyperventilate when climbing the stairs for just two floors? Not only does exercise affect your physical condition and health, it also affects your mental state, your mood and your performance at work. Getting a bit of fitness in after a long vacation period is definitely a welcome treat for yourself, your boss and your colleagues...
So here’s what to do:
- Block 2 fixed moments in the week, all you need is 20 to 30 minutes.
- If you move: choose something that suits you, one size fits none!
- If you have little time, I advise you to start in your own home environment, preferably in the morning. As an expert, I know how good it feels when you can tick off one of the most important things in the early morning, before the hectic of the day begins: your 20 minutes of exercise!
Tip 4: Relax a bit....
As for me, I’ve been harnessing the power of the early morning for years. It’s the peace and quiet and the feeling of being ahead of the rest of the day… But if you want to use the power of the morning, you do have to come out of the night well-rested. What you definitely shouldn't do is, all of a sudden, you just get up at 5 o'clock in the morning, while solidly sticking to your after-midnight bedtime; because pride comes before a fall! Pace it, start with getting up 30 mins. earlier, because if you can sustain that, it definitely does a great job too!
Don't be that person who only shows up at the gym on Mondays either, dose it. A little bit each day works better in the long run than a lot all at once! And to keep up with all of that, nothing is more important than: rest and me-time. So what I recommend you to do:
- Get up a little earlier. Start with half an hour, this allows you to do what is most important to you in the early morning and you start the day already 1-0 ahead.
- Build-in that moment of me-time, where you can do whatever you want. It only has to be 15 minutes, but those 15 minutes are completely yours. After all, your day is probably already filled with so many things you have to do for others isn’t it?
- The real gain is at the front end: if you want to stick with that new rhythm, go to bed on time as well. Let's be honest: is there anything you really miss when you go to bed - let’s say - an hour earlier? That series can wait until the weekend, can't it?
Tip 5: Have some fun!
You know, when you start working on your health, you’ll see that it comes with trial and error. That's not bad at all. Ultimately, this health journey lasts a lifetime and there is plenty of time to work on yourself and that goes better when it's a bit of fun, too. Don't forget to enjoy the process!
Health is about taking responsibility and getting back your own freedom. It’s all about that magical combination, to speak in food terms: Delicious & Nutritious as I often call it. One does not have to exclude the other.
So there you have it! Oh yeah, I’d like give you one more tip from the doctor by the way: A visit to the Designer Outlet Roermond. For me, that works two ways: I always park my car just a little too far away, so I get my steps in. And from thereon it’s fairly simple: I just relax and enjoy the day out!
Use the momentum, from here it’s up to you! Cu soon.
Enjoy Health,
doc.
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