8 Small Changes to Improve Your Life & Health

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Are you looking to become the healthiest you can be in 2017?  Perhaps looking to build some muscle or lose some pounds? You are not alone. Here are eight simple tips you can start using tomorrow to help you get on your way to a better you in 2017:

1. Stair climbing requires eight to nine times more energy expenditure than sitting and burns about seven times more calories than lifting. You burn about 0.17 calories for every step you climb, so you burn roughly a calorie and a half for every 10 upward steps.  

2. A single serving of coffee creamer is 35 calories and is 1 tbsp. I would guess the average Joe doesn’t use just one serving, so let’s assume he uses two, which would equal 70 calories. Over the course of the year, if he or she used creamer every day, that would amount to 25,550 calories, or roughly 7.3 pounds. It makes you wonder how important the creamer is.

3. A serving of french fries ranges on average from 300 to 400 calories per serving. If you could simply swap out your serving of fries for a cup of broccoli, you would save roughly 270-370 calories. That’s a lot of calories!

4. Stop hitting snooze. Studies show that as little as 30 extra minutes of sleep after the initial alarm goes off can cause the hunger stimulating hormone known as ghrelin to go into overdrive, stimulating hunger even when you are full.

5. Don’t skip meals. Seems easy, right? Then why do we do it so often? When you don’t sufficiently fuel your body, it begins to conserve calories and slow your metabolism. Eat your meals!

7. Start drinking tea. Tea is packed with fat-attacking compounds called catechins.

8. Don’t skip the weights. The more muscle mass you have, the faster your metabolism works.  And ladies, don’t you worry, lifting weights won’t make you big and bulky. Not only do you burn more calories than cardio alone, you continue to burn more throughout the day.

Bonus: Let’s touch on the weights again. Lift heavy. Unless you are challenging your muscles with heavy enough weights, you will not see physical changes.

The list is here, so now it’s up to you on whether you choose to utilize these tips or not. If you have any questions in the meantime, you can always give us a call or send us an email. We look forward to your success!


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