How to get back on the right track


No matter how much you have let yourself slide, it’s never too late to get in tip-top shape.

It’s a familiar scene: You have all the time and energy to accomplish important tasks at the office, but you always find an excuse not to go to the gym or complete a prescribed diet.

It doesn’t help that with our busy schedule, fast-food outlets are almost always the most handy and convenient places for meals. The monotony of repetitive workout routines, bolstered by the lack of real motivation, is often what makes people reject the idea of exercising. That’s why it helps if you have a personal trainer when working out.

Giving up the sedentary life.

Think about it: an unhealthy diet and lack of exercise will make you look dull and much older than your age. It will also raise your risk for problems such as undernutrition, obesity, and stress. Eating too much, on the other hand, fills the abdominal area with unwanted fats.  Fats surrounding the vital organs can lead to obesity, hypertension, diabetes, or cancer.

The road to wellness

Here are ways to nurture your body, improve well-being, and help you look and feel young:

Stay in balance

Try a balanced and proper diet for a change. Some fast-food chains now offer healthier alternatives, e.g., salads and sandwiches.

Plan your meals

Sit down and do some meal planning. Suggestions for balanced meals:

Breakfast – a glass of low-fat milk; a sandwich or toast with poached or   boiled egg and fruit (preferably banana)

Lunch – cup of rice, grilled chicken or fish, vegetables

Dinner – vegetables, fruits, whole wheat

Check your cravings

Stop indulging your craving for sweets and midnight snacks. Better options are fruits, sandwiches, and yogurt.

Drink up

Drink eight to 11 glasses of water a day. An energy drink is OK. (you can) drink fruit shakes as well.

See a pro

Consult a nutritionist or dietician to determine your total calorie and energy requirements and help you design a suitable diet. Have a balanced diet of carbohydrates, proteins, and fats. Eat in moderation and know what your body needs and wants.

Healthy repetitions

A good one-hour workout at least three times a week will help improve your cardio-aerobic and endurance fitness. A personal trainer will help you determine the workouts you need. Aim for a combination of cardio and resistance training.

Vance Madrid

Freelance writer, lifestyle blogger, social media manager, events coordinator, scriptwriter, film buff, wanderlust and certified foodie. Zealous for a keyboard and new experiences, I wish to live and learn through my writing.