Getting Back on TrackREAL LIVING NUTRITION

Busy schedules, family life, andother commitments are all factorsthat can hinder your fitness goals

This doesn't mean you can't get backon your track to a healthy lifestyle. Lifehappens, so here are a few tips to stay

the course

TAKE ADVANTAGE OFNO-PREP PRODUCE Using fruits and vegetables youdon't have to cook is a great wayto get through a challenging time

Your goal is 5 to 9 servings offruits and vegetables each day

There is nothing wrong witheating a raw carrot, banana, orfrozen blueberries

It counts and you don't have tocook

BUILDING A HABIT Continue to do some sort ofactivity so it becomes a habit

Sickness or family obligations canmake it difficult to continue withyour regular workout

Try yoga poses or stretchesinstead

It may not count as cardiovascularexercise but sticking with somesort of movement each day helpsyou to strengthen your habit ofallotting time for activity

DON'T PUT IT OFF

Don't let a couple days turn into amonth, get back on track quickly

Transitioning to a new fitness orfood habit can be challenging

It takes repeating the behaviorover time for it to stick

Getting back to your routinequickly helps to build healthyhabits that can last a lifetime

HYDRATE Dehydration can be detrimental toyour health. Performing anyphysical activities whiledehydrated is dangerous

Make sure you are well hydratedbefore doing any rigorous physicalactivities

Your goal is to drink enough waterfor your urine to be mostly clearand odor-free

Add fruits like strawberries,blueberries, lemons, and mint toyour water for an added flavor

ACCOUNTABILITY Having someone to hold youaccountable will likely help youstick to your fitness goals and bemotivated

You and your accountabilitypartner can check on each otherand make sure you are sticking toyour fitness goals

Try reaching out to a friend,coworker, trainer, etc.

This can also make reaching yourfitness goals fun

SET YOURSELF UPFOR SUCCESS Make it easier for yourself to besuccessful by staying organized whichwill help you stay on track

Set up some small reasonable goals toreach; for example walk for 20 minutes

Plan out and prep your meals, scheduleyour workouts on your calendar, getyour gym bag and clothes ready

This will help minimize any excuses youmight make to not complete yourworkout for the day or eat healthier.

NO ONE IS PERFECT It's normal to have setbacks on yourjourney to a healthy lifestyle; no one isperfect and life happens

Everyone eats too much at times andindulges, it's okay not to be perfect

It's all about moderation and findingbalance, eat the treat when you wantin a balanced way. The overall qualityof your diet determines your health

Don't punish yourself by restrictingand over exercising to compensate,just move on ahead with the next daywith balanced, healthy eating

FUEL YOURWORKOUTS Give your body fuel to complete yourworkouts and improve yourperformance

Not eating something before yourworkout will make you feel sluggish

Eat a banana or apple if you haveabout 15 minutes before yourworkout, Eat simple carbohydratessuch as whole wheat toast, wholegrain cereal, etc. if you have a whilebefore your workout

What you eat after your workout isalso important

Building new healthy habits takestime and consistency.

Keep trying to look for ways tokeep things moving forward andbefore long your new goals willfeel more like part of your normal

day to day routine

Real Living Nutrition A Balanced Approached to Healthy Eating In the Real World

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