Emily Canham is hitting up the Alo wellness club – in her two-piece workout gear. In a new social media post the influencer shows off her flat abs in a black Alo top and matching leggings before a sweat session. “In town,” she captioned the Instagram post. “Beautiful!” commented one of her followers. “You’re glowing!” added another. How does she approach diet, fitness, and self-care?
1. Strength Training
Emily detailed her approach to fitness in a YouTube video, starting with her strength training. “I tend to work out probably three or four times a week,” she says.
2. Daily Cardio
While she only does strength training every other day, she makes sure to get her steps in. “I try to do cardio every single day, whether it be a walk, a run or something like that,” she says. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.
3. Cardio Before Strength Training
“On the days that I do like to do a proper workout, I will start off by doing a bit of cardio. I'll usually go on my treadmill and I'll run for about 20 to 25 minutes,” she continues. “Not too fast or anything just so I actually feel like I'm doing something, but I actually hate running. So it is not the best bit of my workout routine.” Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
4. Hydration
Emily makes sure to hydrate. “Once I've finished my workout, I like to drink plenty of water. So I usually drink about four of these a day, which kind of seems a lot but it's not that bad,” she says, holding up a large bottle. “I just have one when I get up. One when I'm just kind of going about my daily business and one at lunchtime. And then I kind of tend to drink slower throughout the afternoon. So I'll just sip on that throughout the afternoon.” According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.
5. Tracking Movement
Emily maintains that keeping track of her workouts is a great tool for accountability. “So once I finish my run on my walk, I like to log that on my pump up app 'cause I like to do it as I go just so I know what I've done. And it kind of keeps me motivated to know that I've done this,” she says. “So it is a really good tool to have and I find keeping track of what I'm doing is key because then I'm just more likely to carry on doing it 'cause I can see my progress. There's ways you can track your weight. It is a really good way to control the amount of calories you've burned and everything like that.”
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