Transform Your Health With These Practical Health Goals

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easy healthy habits to incorporate into your lifestyle

Simple Health and Fitness Goals For Clients

A goal requires planning — make sure it’s attainable and that you have a clear vision on how to achieve it. The best part about these health goals is that you don’t have to limit them to a specific event or time of year. They can become habits you work toward every day. These practical, achievable health goals could have a long-term impact on your daily habits and help transform your life for the better.

Start Stretching More Often

The benefits are vast and the repercussions of failing to stretch can be dramatic. Do yourself a favor and always stretch before and after a workout. This will promote a healthy cooldown, improve flexibility, and reduce next-day aches. Failure to stretch can lead to injures and muscle damage.

Personal trainers know that flexibility is a vital health-related component of fitness closely linked to function and performance that should be integrated into all fitness programs.

In order for the body to move, muscles have to contract to make the movement occur. Contracting muscles are called agonists and would be known as prime movers. When an agonist contracts, shortens and produces movement, a reciprocating lengthening of its antagonist must also occur simultaneously.

Stretching is an extremely important practice to add to your daily routine to be on your way to better health. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind.

  1. Decreases muscle stiffness and increases range of motion.
  2. May reduce your risk of injury.
  3. Helps relieve post-exercise aches and pains.
  4. Improves posture.
  5. It helps reduce or manage stress.
  6. Reduces muscular tension and enhances muscular relaxation.
  7. Improves mechanical efficiency and overall functional performance and movements.
  8. Prepares the body for the stress of exercise.
  9. Promotes circulation.
  10. Decreases the risk of low-back pain.

Drink More Water

With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function. Dehydration can impair function, negatively affect performances and in severe cases, lead to a dangerous increase in body core temperature which can result in exertional heat illness. Loss of as little as 1% to 2% of body weight can begin to compromise physical function.

Eat More Greens

All dietary protocols have their pros and cons. Your job is to help each client find the approach that works best for them, whether it be Paleo or vegan, high carb or low carb, tight budget or unlimited funds. The human body is amazingly adaptable to a vast array of diets. And the best diet is the one that both matches the client’s unique physiology and is something they enjoy enough to follow consistently. Consider working with your client on an Integrative approach to their health and nutrition. 

What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible. Juicing your vegetables will allow you to add countless veggies to your daily diet in a short amount of time with no cooking. If you own a blender, but no juicer, make vegetable-based smoothies instead. Start with a handful of spinach or kale and add any vegetables you have on hand.

Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs! Enjoy a healthy salad at every meal. If pressed for time, start with bags of pre-washed greens, spinach or arugula. After that, any vegetable is fair game in a salad, as long as it’s one you like. Feel free to add peppers, broccoli, cauliflower, corn, tomatoes, carrots, cucumbers, onions…any and all.

You can become a Certified Personal Fitness Chef and expand your current personal chef business, or add a new profit center for your fitness or wellness business. Many personal chefs cook and coach people in groups to help more people and earn more money per hour. Some chefs provide weekly meal prep service for health-minded customers and athletes.

Get More Sleep

For many, getting a solid night’s sleep is as elusive as winning the lottery. Getting too little sleep is so common that it’s become almost a badge of honor to get through each day with sleep deprivation. Even if you feel like you can function on little sleep, it’s actually debilitating, if not dangerous, to a person’s health and mental faculties.

When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases. Make sleep a priority to let your body heal and rejuvenate.

If you have to commit to one change for improving your sleep for the New Year: wake up at the same time every day, 7 days per week (if that’s a deal-breaker on weekends, at least make it within an hour).

Waking up at the same time every day stabilizes and strengthens your circadian rhythm so that your body knows not only the time when you are supposed to awaken but also the time you are supposed to fall asleep.

When you become a Certified Sleep Science Coach, you will learn how to help your clients dramatically enhance their metabolism, memory, creativity, immune function, hormone balance, hunger management, disease prevention, sports performance, accident avoidance, memory, reaction time, good judgement, surgery recovery, happiness and over 100 additional functions and behaviors.

Manage Stress Like a Professional

All coaches must understand stress management and how it’s connected to personal success, sports performance, fulfilling relationships and optimal health. Although experts say that some stress is good for you — it can sharpen your senses and your mind — too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life — and may even reduce some of the health risks associated with stress.

When you find yourself worrying, take a minute to examine the things you have control over. You can’t prevent a storm from coming, but you can prepare for it. You can’t control how someone else behaves, but you can control how you react. Recognize that, sometimes, all you can control is your effort and your attitude. When you put your energy into the things you can control, you’ll be much more effective.

Where Can You Learn More?

The business of becoming a personal chef has grown immensly. This is the perfect career for health, fitness, nutrition and wellness pros who love food and want to add the ultimate in career creativity and opportunity. You will learn exactly how to operate a highly profitable and fun Personal Fitness Chef business.

The health and wellness of our world are changing, there is no disputing this fact.  Coaches, trainers and healthcare professionals working to enhance lives are on the front lines and right now, Certified Integrative Health Coaches are positioned to help shape a future of shifting healthcare responsibilities.

Check out what it takes to start a career in personal fitness training. This is your most affordable and fastest way to become a highly qualified personal trainer.

Is your recertification coming up? Learn more about earning your CEU credits. You can find the full list of CEU courses here.

There is always something exciting about earning a new training or coaching certification and applying that new knowledge of how you train your clients. This also helps you hit the reset button.

NESTA and Spencer Institute coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.

That’s it for now.

Take action!

NESTA | Spencer Institute

PS: Click here to see many helpful business/career resources

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