Adopt a healthy,fun,and fit lifestyle!

Posted July 8th, 2009 by Greg Crawford. Comments (3).

tropicalWelcome to my first official blog and launch of the new “It’s a Lifestyle” website.

This site was designed in order to position you to achieve your fitness and lifestyle goals by giving all the tools and resources available to improve the quality of your life.

Because we all want to be happy right?

I like to define our lifestyle as your time + the environment where you spend your time.  So a healthy and happy lifestyle is a balanced use of your time in a healthy and fun environment which enables you to achieve your goals.

So in order for us to adopt a fit and healthy lifestyle, I broke it down into 4 categories: 

1) Psychology:

  • Find your trigger point (Your pain)

                –  What is it that is really painful to you where you are going to finally say “I’ve had it”!  I can’t take how I         feel or look and I do not want it anymore!  Make a plan to move away from the pain

  • Take action!! 

                  –  This is the hardest part.  You have to act like Nike and “just do it”!  Don’t think of all the reasons why you can’t do it, figure out the reasons you can do it. Do not wait a day longer and like other important things in your life take action.

  • Seek help

                  –   Sit down and talk to a fitness professional, meet with a nutritionist, and try to surround yourself with positive people.

  • Stay motivated by making SHORT term goals

                  –   It might be simple things like the first time you could actually wrap the smaller bath towel around yourself and actually tuck it.  Or going from 3 push ups to doing 20.                                                                                                                     

 2) Time Management:

  • Invest in a good day planner and get organized! 
  • Schedule your meals and workouts around your busy schedule.
  • Make and keep appointments with the professionals that can help you achieve your goals.
  • Don’t try and spend hours and hours in the gym just to burn calories. Don’t do more, do it better.

3) Exercise:

  • Do at least 2-3 days of strength training.

–          For every pound of muscle you’re burning 50-60 more calories a day at rest.

–          Muscle will allow you to store more carbs instead of converting to fat

–          It’s empowering to feel strong and your body will feel tighter and more firm.

  • Perform interval training for your cardiovascular exercises.

–          Changing intensity levels from high to low intensities will keep you engaged and allow you to burn more calories throughout the day.

  • Walking at a good pace on an incline for 35-45 minutes is probably the best and lowest impact form of fat burning cardio work, especially for beginners.

–          As you get more conditioned, make sure to progress your cardio workouts every 6-8 weeks by increasing speed or incline %.

  • Pick a day where you do something fun and different as a workout to keep you motivated and will enjoy.
  • Make sure you stretch at the end of every workout.

4) Nutrition:

  • Eat breakfast!

–          You haven’t eaten all night so you need to kick start your day with fuel and nutrients.

–          Eat a small portion of carbohydrates like a bowl of oatmeal or an orange with a protein like eggs or a high protein cereal with some low fat organic milk.

  • Have a protein shake with a small amount of carbs in it after your workout.

–          Within 30 minutes of a workout is the most crucial time to put these nutrients into your body to start the recovery process of what you just worked.  Your body is like a sponge so you will not get fat but use these important nutrients.

  • Do not go more than 3 hours without eating something small or putting something of value into your body.

–          This will keep your metabolism moving and keep your body from thinking its starving thus storing fat for survival.

  • Eat to perform!

–          Too many times we eat strictly for pleasure.  Think about eating so that your body is supplied to perform well during exercise and recover when broken down with the right balance of proteins, carbohydrates, and fats.

  • Eat fruits and vegetables when you can and stay away from processed and refined foods that not only add no nutritional value but also drain you of the nutrients in your body used to digest, recover, and repair.
  • Drink lots of water!!


Now let’s help each other out!  I need all my reader’s to comment on this blog and give me one topic or question you want answered to help you achieve a better life of health and fitness.  I will take the top 5 topics/questions and research,write ,and post in upcoming blogs. Can’t wait to see this!

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3 Responses to “Adopt a healthy,fun,and fit lifestyle!”

  1. Lauren

    Great new website! Very informative! A question that I’ve always struggled with is how do I figure out how much fat, protein, and carbohydrates I should be taking in daily? Is it based on body weight (lbs), muscle mass, intensity of training, etc.?

  2. Linda

    Thanks for the website!
    So far, my exercise has been just water running. I do it for about 45 minutes, then I do some other resistance exercises with the styrofoam hand weights. I can walk just fine and think I could do a treadmill on an incline, but my knees aren’t great so I try not to stress them if possible. I was wondering what other type of exercise I should look to add – you mentioned strength training is important. I used to do pilates and might pick that back up, but is that the right kind of strength training or should I be doing something different?

  3. Michele VanDerVelden

    Greg, I love the webb-site, its so true its a lifestyle not a diet!! Thank you for providing us with helpful information in regard to diet and exercise! I do have a burning question for you. Even though you diet and exercise how do obtain 6 pack abs? Is getting rid of that belly fat just diet or does it require different types of ab workouts?