1. hybrid exercises that work multiple joints at the same time, try : deadlift, high pull and push press, or side lunge with a shoulder press
2. try plyometric exercises like box jumps, or wall touches, or single leg forward jumps
3. cook your food in different ways to make the most of vitamin output, try steaming or boiling, or broiling, or bbq, I would try to stay away from fying too many of your foods though
4. take a break, if you get 3.5 hours of break time per week, you are less likely to be depressed
5. wear polycarbonate lenses when you play sports, especially extreme sports like paintball, snowboarding, skiing, skateboarding, even basketball or hockey, many injuries come from not protecting your eyes
6. get vaccinated, only 2% of all adults have current vaccinations
look some up at http://cdc.gov
7. wearing casual clothes like yoga pants to work can promote more walking during the day at work and breaks and after work, I always loved wearing a workout shirt and shorts or athletic pants as a trainer
8. strengthen your back at the office
standing cat/camel
stand with hands on thighs or knees, keep knees bent. Arch your back up like a camel, hunching at shoulders, then curve down like a cat, while looking up at ceiling or lean on your desk or on the floor if you prefer
or standing bird dog: with feet shoulder width apart, stand 2 or 3 feet from a wall. Lean on wall, keep back straight. Extend right arm straight up from wall, and lift your leg straight back/up. Lift your arm and leg as high as possible, then down and repeat on other side.Do 10 repetitions
9 wear an exercise band around your thigh, to prevent yourself from bringing your knees together during squats and lunges, which can lead to ligament damage, keep your legs about shoulder width apart for these moves
10 visionary: if you can see yourself being fit, you are more likely to achieve it, Picture yourself with a strong, healthy body, and by the law of attraction you will create that body through your eating and exercise habits and playing sports
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top 10 habits to avoid
1. smoking - they are called cancer sticks for a reason, they also create yellow teeth, wrinkles, ruined hair, you taste and smell like smoke when you use cigarettes, especially when you move in to hug or kiss your partner
2. high levels of stress, people who worry gain more weight, and also create other physical and mental issues
3. drinking sodas: high fructose corn syrup will put major pounds on you, if it is in the first three ingredients of a food you are eating or drinking, then you should stop eating or drinking it
4. binge drinking of alcohol: excess alcohol can lead to throat cancer and loss of brain cells
5. risky sex: no condoms can lead to std, pregnancy, and can threaten the future of you and your children if you get married and want to have a family in the future
6. bein lazy. if you watch tv all day, then you can expect obesity, diabetes, stroke, heart attack, and death
7. super sun tans: leather skin is so 1980s
8. sucking in polluted air: smoggy air leads to 24k deaths per year
9. wearing heels all the time, can drain your wallet, and cause broken bones, sprained ankles and muscular imbalances, break out the walking or running shoes or flats once and awhile
10 skipping medical checkups, if you hate your doctor, pick a new one, or get assigned to someone else, ask your friends for recommendations on good doctors
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good luck and start off the fall season with good health-- so you can stay in shape for christmas and new years
be fit, and be your best version of yourself
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