7 Secrets to a Fit & Healthy Life

by tkogut on November 17, 2015


7 Secrets to a Fit & Healthy Life


Who doesn’t want to be fit and healthy? It’s something we all want but only some are willing to do what it takes to make it happen. The secrets to a fit & healthy life are simple…maybe not easy for everyone, but simple. Matter of fact, you probably already know most of what I am about to reveal but it’s good to hear it again. What I can assure you is you’ll read something today that will surprise you and hopefully inspire you.


  1. No Dieting. Healthy and fit people don’t diet. They avoid the roller coaster of gaining and losing weight.
  2. Consistent Exercise. It’s not just for losing weight. It’s because it feels awesome! I know some people wrinkle their noses at the thought of exercising but it is key to a fit & healthy life. People think when they see a thin person that they must be healthy. Well maybe and maybe not. Just because someone is thin doesn’t make them healthy. Same goes for someone that is heavy. Some people can workout and eat healthy every day and still be “thick”. We all have a different body type and we need to love & accept our God-given body type. Being fit means exercising 5-6 days a week in order to have strong muscles, bones, heart, lungs and brain. Also remember muscle burns more calories than fat so weight training is essential! (also for your bones as you age) It’s not about being skinny, it’s about being healthy.
  3. No Counting Calories. Well… at first you should. Fit & healthy people don’t count calories because they pretty much eat the same foods all the time and they already know the calories for each food. When just starting out on your path to a fit & healthy life, I recommend you download the app My Fitness Pal to your smartphone or set up an account online. Spend at least 3 months tracking your calories until you figure out which foods you like to eat often that help you stay within your daily caloric “range”. To figure out how many calories you should eat to maintain or lose weight, go here.
  4. Eat Whole Foods. Fit & healthy people eat food that will give them optimal energy and vitality. When grocery shopping, stay to the outside perimeter of the store where the fresh fruits, vegetables, meats, cheeses, eggs, etc are located. Most of the foods in the center of the grocery store are processed foods.
  5. Be at Peace with the Scale. Don’t worry about how much you weigh. Fit & healthy people know by the way their clothes fit and by looking in the mirror whether they are packing on the pounds or not. The scale can be deceiving, too. For example, if you are just starting an exercise program and you are building muscle faster than you are losing fat, your weight will increase because muscle weighs more than fat. Stay away from the scale and let your jeans be your monitor.
  6. Don’t Eat an Early Breakfast. I know, I know…..we’ve always been told not to skip breakfast. I’m not saying don’t eat breakfast, but don’t eat a big breakfast early in the morning. It’s best if you can get your workout in before your day starts for more than one reason. First of all, you burn more fat if you do some cardio on an empty stomach (within reason…if you’re doing a 1 hour workout with weights and 1 hour high intensity cardio, you need to eat first). Secondly, intermittent fasting can help you lose weight. Intermittent fasting is eating your 3 meals and a couple snacks withing an 8 hour window each day. Go here to learn more.
  7. Drink Plenty of Water. So how much water does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.  The water you drink during your workout should not be counted in your AI of water a day….the water you drink during your workout will simply replace the water lost through sweating. Below are the benefits of daily adequate intake of water.

Regulates body temperature1.

Moistens tissues, such as, those in the mouth, eyes and nose

Helps prevent constipation

Lubricates joints

Lessons the burden on kidneys and liver by flushing out waste products

Carries nutrients and oxygen to the cells

Helps dissolve minerals and other nutrients to make them accessible to the body


Have fun when you exercise! Go for a brisk walk, bike ride or play your favorite sport.

So there you have it, the secrets for a fit & healthy life. Not too difficult, right?  Like anything else, it’s about forming habits. Once you make these 7 tips a part of your daily life, you will feel amazing, have more energy and before you know it, be healthy & fit, too!


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