5 Steps to Better Overall Wellness

5 Steps to Better Overall Wellness
By Cristin Van Driel – ACSM Certified Personal Trainer

Adopt the following 5 steps to enhance your health and well-being. At the end of the day, if we don’t have our health, what do we have? Something to really think about!

1. Have a healthy, well-rounded breakfast EVERY morning
Try for : 1 serving dairy (1 cup low-fat milk, yogurt, cheese)
1 serving fruit
1 serving lean protein
1 serving whole grains

If in a rush grab a smoothie or energy. Make sure the energy bar is 300 calories or less and has 5 grams of fiber and 8+ grams of protein.

2. Do some kind of resistance/strength training 2 times a week
Strength training – strengthens bone mass
increases metabolism
decreases body fat
decreases risk of many types of disease

3. Do 30-45 minutes of cardiovascular aerobic exercise most days of the week
Aerobic exercise – Lowers LDL (bad cholesterol)
Raises HDL (good cholesterol)
Improves heart health
Reduces risk for diabetes and heart disease

4. Eat 5-9 servings of fresh fruit and vegetables daily

Why? –

Full of antioxidants
Helps eliminate and neutralize toxins in the body
Loaded with vitamins
Improve immune system function
Help maintain lean body composition

5. Get at least seven hours of sleep each night

Skimping on sleep can have a major impact on your health
Lack of sleep could cause weight gain and a weakened immune system
Sleep less than 5 hours and you are twice as likely to suffer from hypertension


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