10 Things You Can Do To Transform Your Body

Follow these tips to consistently transform your body and accomplish your fitness goals!

1. Drink Water!

Sometimes drinking water is overlooked in the whole scheme of things, but this is one of the most important ways to stay in shape and keep your metabolism high — which ultimately helps burn calories. It is recommended by professionals to drink 8 cups of water a day, but (depending on how much you weigh) it is better for your body to drink around 3L to 1 gallon a day! You may want to mix some Branch Chain Amino Acids (BCAAs) with your water and sip it throughout the day. BCAAs help with muscle retention and also Amino Acids are the building blocks of protein. One type of BCAA I LOVE is Xtend by Scivation (Mango is my favorite!!)

2. Take Daily Vitamins

How important is this? Very. Even though multivitamins may get a bad rap, you just need to do your research and make sure you’re getting what they put on the label and you’ll be golden!

3. Get Enough Sleep

What?? You survive on 4 hours of sleep every night? Not for long. Studies have shown that the necessary amount of sleep ranges from 6–9 hours per night. Listen to your body and don’t consume caffeine just to equalize your fatigue with energy. You also need enough sleep for proper muscle growth and recovery. According to bodybuilder.com — Human Growth Hormone (HGH) rises dramatically after you have been asleep for 45 minutes.

4. Have Daily Workout Routines That Fit Your Schedule

Some like to work out in the morning, and some like to work out at night. Heck, some even like working out in the mid-afternoon (Do you even lift, bro?). Choose a time that you enjoy and stick to it. Studies have shown that it takes up to 66 times of doing something on a daily, consistent basis to solidify as a habit. 66 days! When you plan out your day and week — use that as momentum and continue to build on it. For example: Start with 15 minutes of a home HITT workout per day, after doing that for a week or two, ramp it up to cardio for 20–25 minutes a day. Once you are in that routine, you may be brave enough to start with a weight routine for 30–40 minutes a day (with a rest day included of course!) Sometimes it’s small changes done over a sustained period of time that help change your body over the long-term.

5. Plan Ahead (For Events)

Your best friend is getting married and there will be….CAKE?????? Well, there’s no hope for you there. But in normal situations, if I go out to eat with friends, I usually order off the menu or eat my prepped meal after or beforehand. Ordering off the menu means you have them make a healthy dish like grilled chicken, rice, and asparagus. Trust me, many restaurants do offer this, you just have to ask!

6. Have A Grocery List

I always say this: If you fail to plan, you plan to fail. If you are not planning out your meals by choosing what you are going to buy before you get to the grocery store, you may find those cupcakes sneak in your cart, or that ice cream, or those donuts that looked so good the other day that were raised, glazed donuts that smelled amazing and were…oh, where was I?? See! Make a list of the food you need so you don’t find yourself bringing home a baker’s dozen anytime soon.

7. Track Your Macros

This is simple and easy to do. I like to use the app, My Fitness Pal, which links right to our Okon Fitness App. It’s utterly amazing!! You can track pretty much anything under the sun. If you are a more old school, you can also use a physical journal to track your intake. When you write down your meals, you are able to really see what you’re eating and also see if you have any bad habits that are ingrained in your daily routines and habit systems.

8. Educate Yourself

This is something that too few people do. When I first got into fitness, I am thankful for the people that gave me advice, but I had to do my own research to understand why eating a pint of ice cream is counterintuitive to going toward my fitness goals and having the ability to look the way I want to look and feel. Understanding what type of workouts optimize fat loss such as High-Intensity Interval Training (HIIT), or how you can utilize supersets to break through plateaus, there is a wealth of incredible information out there that you can utilize to pursue your health and fitness goals and dreams!

9. Take Account Of Who You Surround Yourself With

It has been said that “you become like the five people who you surround yourself with” and I believe in this truthfully. If you surround yourself with people who are negative, you likely will be negative. If the people around you are striving to lead a healthy life, you likely will do this as well. It’s incredible! A great way to make this practical is to make a list of the five people you spend the most time with throughout your week and put one initial beside their name: G-for growth friend, M-for neutral friend, and N-for negative friend. This isn’t judgment towards them, it just gives you a good picture of who you should be spending more time with and also who you may want to limit your time with.

10. Have Fun!

It’s up to you to have a positive and happy mindset, no one can make you happy but yourself.