10 Great Health & Fitness Tips from a Wellness Coach [Infographic]

Congratulations to you if you’ve renewed your gym membership for the year or engaged the services of a health and wellness coach; you are now, one step closer to achieving overall total wellness. Often times, the journey is a daunting one and the road to fitness is one that first requires a change in mindset.

Good nutrition and regular exercise is key to achieving your fitness objectives but what most folks tend to forget is the role of education. It’s pertinent that you understands the science and facts behind these decisions.

Everyone knows that exercise is good for the heart but did you also know that it also improves brainpower? Or that it is possible to lose fat but gain additional weight?  

Make your workouts more effective by seeking the right information, to help you get started, we’ve rounded up some great facts to help you as you achieve your fitness goals. You’re welcome!

10 great health and fitness tips from a wellness coach.

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Exercise makes your brain perform better.

According to Harvard Health, a group of University of British Columbia researchers found out regular exercise increases the size of the hippocampus, an area of the brain responsible for learning and verbal memory.


Obesity in children is on the increase.

According to the American Heart Association, the result of a study carried out estimates that by 2030, 51% of children will be overweight while 11% will become obese.


Engaging in physical activity is a great way to prevent heart disease.

The American Heart Association recommends “30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes”.


Ensure you walk for at least 1 hour every day.

Walking every day for at least 1 hour, not only helps you maintain a healthy weight but it also improves your balance and coordination, strengthens your bones and helps prevent type 2 diabetes.


Fruits and Vegetables can drastically improve your health.

The American Society for Nutrition recommends eating two and a half cups of fruits and vegetables a day to live a healthy life.


Berries improve cognitive function.

Barbara Shukitt, Ph.D., in a presentation on Aging and Cognition, explains that the polyphenols, usually found in dark fruit and vegetables can reduce pro-inflammatory signals in cells, improve cognitive function and “…reverse age-related declines”.


Getting enough sleep is a prerequisite to maintaining a healthy lifestyle.

The National Sleep Foundation recommends 8-10 hours for teens, 7-9 hours for adults aged 18-64, and 7-8 hours for persons 64 and older.


Drink water before and after exercise to boost the efficacy of your workouts.

Studies have shown that athletes lose about 6–10% of body weight in sweat loss alone, leading to a reduction in performance (as much as 2%) due to dehydration. While replenishing the fluids your body has lost can significantly “reduce oxidative stress “.


Swimming is a great way to protect the joints from strain and stress while working out.

Swimming is great low impact exercise that builds muscle mass, encourages cardio-respiratory fitness while burning massive amounts of calories.


Cutting out 500—1000 calories a day, can help you lose about 1 to 2 pounds per week.

Experts recommend a combination of healthy meals and a great workout plan for best results. What’s more, a 5% drop in body weight can significantly reduce your risk of suffering from chronic illnesses.


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