Editor’s note: This article originally appeared in Balance, the 2015 Sound Fitness & Health Guide.

BY REBECCA DIEHL

We live in the most amazing time in the history of the world.

We have access, as an entire nation, to more resources, opportunities and food than the richest people had throughout history.

Being overweight in past societies was a sign of wealth and beauty. Do you feel like the richest society ever? Most people don’t. Why is that? In order to obtain the best health today, what do we know?

Eat less and move more. Drink a lot more water. Eat natural foods, not processed foods. Exercise 60 minutes per day. Get the sleep you need. Finally, drop the bad habits that contribute negatively to your health. You know what they are. We know what to do so why is it so hard to actually do it?

Along with all of the wonderful things that 2015 has to offer, it also comes with challenges and temptations like no other society has ever faced.

We have so many choices. Indulgences in food and experiences abound, and modern conveniences free us to fill our lives up with more things to do than just provide for the basics of life. The stress of so many choices adversely affects our health. Stress must be managed. Strategy can be applied to get and stay fit, and science can be used to work smarter not harder.

Let’s start with strategy. How do you plan your day? You get to choose. If you don’t plan healthy choices then unhealthy ones are easily made in the moment of need. Plan your meals (four to six small meals keep energy consistent). Pack your food in a cooler and have it with you throughout the day (temptation evaded). Schedule your exercise and keep that appointment (no excuses). Set aside time for quietness or rest each day (60 minutes per day minimum, broken up or combined).

Monitor your environment for negativity and make important choices to keep it to a minimum (deliberately implement positive and encouraging contributions). Solicit support from family, friends, or a personal trainer for accountability. Also, a workout partner makes it more fun.

Let’s benefit from our great gift of science. Eating small meals throughout the day boosts metabolism.

Combining lean protein, low-glycemic carbohydrates, and healthy fat at each meal keeps insulin under control and controls weight gain. Strength training with weights can build muscle, and the more muscle you have, the more calories you burn during the day. Lower intensity exercise for a longer duration (45-plus minutes per session at 60-70 percent of your target heart rate) burns more fat than higher intensity exercise.

Drinking ice water lowers your body’s core temperature so your metabolism is boosted to bring your temperature back to normal.

Sleep is restorative to the body, and getting enough sleep fights fatigue. Science has also proven that happiness increases our productivity. Examples include, be thankful, forgive and be kind to yourself and others, find something that makes you laugh every day, etc.  In this quest for optimal health — attitude is everything.

You are powerful in your choices to govern your health and fitness — believe it.

Let’s do this.

Rebecca Diehl is a certified personal trainer. She instructs clients at Westcoast Fitness in Port Orchard and is also available to train clients in their homes in South Kitsap. Email her at rebjdiehl@gmail.com.