Top 10 Fitness Secrets to Increase Work Performance

Renee Becker & Catherine Holland of

Renee Becker & Catherine Holland of

Our friends Renee Becker and Catherine Holland from the eFit team have been gracious enough to share with Palm Beach Athletic Wear these Top 10 Fitness Secrets.  We thought it was a great post to share on a Monday to help you start your week off on the right foot and encourage you to acheive your fitness goals once and for all!

We hope you enjoy these Top 10 Fitness Secrets to increase work performance!

1.) Eat every 3-4 hours. This will help stabilize blood sugar levels, thus enhancing greater mental clarity,
alertness and energy throughout the day.

2.) Get in 5-6 small meals per day. Eating frequently also helps to keep energy levels at a maximum as
well as to promote a fast metabolism. Even a small portion of nuts and Greek yogurt, or a grapefruit and
a readymade protein shake can count as a meal.

3.) Drink at least 3 liters of water per day. About 60% of a person’s body-weight is attributable to water.
Every cell and tissue in your body requires water in order to function properly. From your brain to your
muscles, digestive system and other metabolic processes, they all require water. When you are
dehydrated, you do not think as clearly, energy plummets, and your metabolism is not as efficient, thus
affecting fat loss efforts negatively. So drink up! Don’t like the taste of plain water? Try putting lemon
and cucumber in a big pitcher of water each day to liven and freshen it up! You’ll be putting down 3
liters easy 😉

4.) Prepare. Making a conscious effort to plan and pack a lunch along with some other small
snacks/meals will pay dividends in the long run! Cook up meats and other complex carb sources you will
need for the next 5 days on Sundays, freezing whatever you won’t eat in the next 3 days. Now you
always have food ready to grab and go and you don’t have to be cooking all week long. In addition to
this, some pre-packaged cooked meats work well for when you on the go or running short on food. Not
sure what to cook or grocery shop for? Efit designs and structures customized nutrition programs
specifically for your needs and goals. Don’t like to cook? Look into a meal delivery service. Nutrition goes
towards 80% of the results a person sees in their health and fitness. Therefore, preparation is key for
giving yourself a healthier and more productive lifestyle.

5.) Exercise for 30-60 minutes 5-6 days per week. Exercise type and intensity can vary, but is essential
to do some sort of exercise activity outside of your normal daily routine to promote energy, a clearer
mind and better overall sense of well-being.

Like what you’re reading? We hope so! To learn more about eFit and how corporate wellness will
benefit your place of business, contact us at: or call: 561-768-1223.

6.) Resistance Train. This can be done in many ways (i.e. resistance band, weights, body weight) and in
many locations (i.e. outdoors, gym, house, hotel). At least 2-3x week of weight bearing activity will
promote lean muscle development and maintenance, thus promoting a fast metabolism. Not to mention
the other benefits such as promoting healthy bone density and blood circulation. How often, type,
intensity and structure vary from person to person and are dependent upon goals, preference and
lifestyle. This is where professionally programming becomes very handy.

7.) Cardiovascular Train. Anything that elevates your heart rate for a prolonged period of time is
conditioning your cardiovascular system (heart and lungs). Cycling, rowing, swimming, hiking, brisk
walking, running, circuits and interval training are all examples cardiovascular training and should be
done 6-7 days per week. The type and duration, like resistance training, is dependent upon goals,
preference, and lifestyle.

8.) Stretch! If you have a desk job where you are sedentary for most of the day, it’s important to get up
every hour and stretch, even if only for a couple of minutes. Some simple standing stretches, as well as
stretches you can do while in your chair will keep you feeling more alert and help prevent back pain. If
you have a more physical job, stretching is still important for preventing back pain and helping to ease
physical and mental tension.

9.) Get Outdoors. So long as weather is permitting, taking your exercise outside for some fresh air will
do a lot for boosting your mood and clearing your mind.

10.) Get plenty of Rest. While exercise is important, rest is equally as important and not to be scoffed at.
This means prioritizing and being disciplined to get in 7-8 hours of sleep per night. When you do not get
enough sleep, cortisol levels raise (a stress hormone), thus causing your body to hold onto extra fat
specifically in the abdominal region. Not to mention, it’s bad for your blood pressure, it impairs cognitive
performance, and it causes blood sugar imbalances, and a lowered immune system. Getting adequate
rest will promote greater work efficiency, thus allowing more time for rest!
The eFit team has years of experience in the corporate world as well as personal training and
nutritional counseling. Our plans are tried, tested and proven to get the results our clients’ desire. We
also have extensive knowledge of the new Corporate Wellness Laws and can help you navigate the
law to receive the benefits you are entitled to. eFitLogo

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