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Personal Best Karate

6 Tips for Keeping the Summer Body You Want

Posted: May 17, 2019

By Master Christopher Rappold

#1 Where are you now?  

Understanding where you are now is important in measuring forward progress.  Some common measurements are waist size, weight, body composition cardio or strength maximums.  Pick a couple of the measurements that make the most sense to you and check in with yourself every week.  By simply keeping your eye on those numbers that matter to you, you are more likely to make positive progress.    

#2 Front load your calories

It’s not just what you eat, it’s also when you eat it.  Two people can eat the same diet but if one front loads their calorie consumption to the earlier part of the day, they will have a better result than those who eat late at night.   As I am sure you have heard, “Breakfast is the most important meal of the day.” Make an effort to limit if not eliminate food consumption after 7 p.m.  What a difference it will make in your body! 

#3 Ensure you are hitting the water… not the swimming, the drinking.  

Many people unknowingly suffer from a lack of energy as a result of being continually dehydrated.  Water is critical for clear thinking, energy and normal body function.  Especially in the summer with increase in temperature it is important to keep your body at its best.  A good rule of thumb that has stood the test of time is approximately half your body weight in ounces of water.  Give it a try and experience the positive benefits.

#4 Do it yourself – Brown bag and Tupperware meals  

While going out to eat is convenient, food establishments are more concerned with you loving the taste of their food than what the food does for you long term with few exceptions.  High fats, high sodium and high calories are many times the go-to strategy that will add up to a slow steady decline in how you look and feel.  Instead of relying on meals from the outside, take the time to cook and pack your own food.  This way you are in complete control of what goes into your body.  

#5 Make Healthy Substitutes 

Small changes over time win the day and are easy to sustain.  Some simple examples of this include stop dipping tortilla or potato chips and instead using fresh cut veggies.  On the physical side of things, can you substitute the social benefits of happy hour drinking and switch it to a happy workout hour …I know a place you can get a great workout. 

#6 Finally be sure to get your zzz’s   

If you find you are overwhelmed with unhealthy cravings of junk food it may have to do with a lack of sleep.  According to a new study from the Robert Wood Johnson Medical School in New Jersey, the more tired you feel, the stronger those cravings are because your body is literally trying to get more energy. On average, most people require seven hours of sleep each night.  

Personal Best is committed to promoting healthy lifestyle alternatives for our students and families.  Take what works and use it to enhance the quality of your life.  Share what you learn with others. Remember, success unshared is failure.  

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I promise you that our team of highly-skilled martial arts teachers and mentors will make you and your family feel right at home.