10 fitness and nutrition hacks

Finding the time and motivation to work out and eat healthy is challenging for most people. But with the right preparation and a few simple behavior modifications, exercise and a balanced diet do not have to be impossible. Here are some nutrition and fitness hacks from Central Florida fitness trainers to help keep your health on track.

Prep meals
Planning and shopping for the right food in advance helps prevent impulse eating, saving consumers money and calories. Taking just 30 minutes a week to plan meals, from snacks to family dinners, can help keep eating habits on track.

“Plan once for the week and then buy and prep it all on a day that works for you. Cut up fruits and veggies and package other items so they are ready for you each morning as you walk out the door and head to work,” said Kristen E. Scruggs, owner of Strong Finish Run Coaching and Sports Nutrition.

To really understand how much you are consuming, use a food scale.

“If you’re eyeballing a one-ounce serving of cheese to put on top of your dinner, you're more than likely adding way too much,” Scruggs said.

Work out with a friend
When you are meeting someone to work out, the accountability rises. A study done by The American Society of Training and Development found that people are 65 percent more likely to complete a goal if a commitment to someone else is part of the deal. Having a specific appointment or meeting time to help achieve that goal increases success by up to 95 percent.

Make plans to meet other people at the gym or just in your neighborhood to walk or run.

“We all need a wingman or wingwoman sometimes. It keeps working out fun and consistent,” said Chan Gannaway, certified personal trainer and master Orangetheory Fitness trainer. “If they have a comedic personality, even better.”

Sit up straight

It turns out that good posture is about more than aesthetics; when your body is properly aligned, it can burn calories optimally. Ramon “Rap” Francisco is a trainer based in Winter Park who teaches his clients a simple chest exercise to help maintain good posture all day.

“A simple chest stretch uses a doorway or a towel or broomstick to stretch your chest,” Francisco said. By leaning forward through a doorway, or reaching behind the back to hold and pull on a broomstick or towel, the chest is stretched and arms, neck and head aligned. It’s also an excellent way to increase oxygen flow.

“Chronic oxygen deprivation can lead to chronic stress, which can lead to increased cortisol levels. Cortisol is a stress hormone directly linked to visceral [belly] fat. Improving your posture can indirectly help you lose weight,” Francisco said.

Move to the music
There’s a proven connection between music and brain activity. Make playlists that correspond with the type of activity you want to complete and switch up the selection frequently.

“Exercise is 80 to 90 percent mental and perceived effort is everything. Music will lower your perceived effort and get you excited and motivated,” said Kerry Girona, owner of Orlando Fit Body Boot Camp in the Mills 50 district.

Consider adding favorite podcasts and audiobooks to your selection to distract from the physical task at hand and keep your mind busy.

Tap mobile apps
Smartphones and smartwatches can track steps, calories, heart rate and even sleep patterns. Tap the technology to better understand your own habits and improve them over time. You can also stream workouts through mobile apps.

“Even if you don't have a gym membership, there are so many apps there that provide at-home workouts you can do with as little or as much time as you have. They're very detailed and provide videos, images and instructions for each exercise,” Scruggs said.

Go shorter
If you lack time, then up the intensity of the workout and go for a shorter time span. Popular HIIT workouts that focus on intense intervals in shorter spurts are available at most gyms and there are even some workouts on YouTube.

“Have a minute? Do a one-minute plank during the commercials of the TV show you’re watching. Even if it’s DVR’d, don’t fast forward,” Francisco said. “Wash dishes or fold clothes on one leg, knee slightly bent. Your core gets a great workout when balancing on one leg.”

Start early
Working out first thing in the morning keeps distractions at bay and gives the body a kick-start for the day.

“You'll have less time for excuses and statistics show you'll stick to it better, and make better food choices throughout the day,” Girona said. “Do five minutes of core work first thing when you get out of bed. You won't have time to think about it and it will jump-start your metabolism.”

Schedule workouts
It seems simple but writing workouts in a planner or saving them in a digital calendar increases motivation to actually complete them. A study of Harvard University MBA students found that the 3 percent of students who wrote down their goals were earning 10 times more after 10 years, on average, than the 97 percent of students who didn’t have goals recorded anywhere.

The same concept applies to working out. When a specific place for one is found on a schedule, and written or typed in, the likelihood of it happening increases.

“You load in other appointments so you won't forget. Why not your workouts?” Scruggs said. “Schedule in 30 minutes before work or after work and make it happen.”

Use caffeine
While it may not be doctor recommended, many fitness trainers believe in the power of moderate caffeine to help overcome tough workouts.

“Coffee is one of my favorite fitness hacks. If I'm feeling sluggish or tired I drink an extra espresso which not only lowers my perceived effort and gets my brain alert, it gives me the energy to get through my workout feeling good,” Girona said.

Have fun
Everyone has a rough workout from time to time -- but if motivation is consistently lacking, try something else. There’s no shortage of fitness options in Central Florida year-round, both indoors and outside, so find the ones that spark joy.

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