The road to becoming physically fit and healthy is a long one — in fact a never-ending one, according to personal trainer Kaidee Weaver.

“Health needs to be a part of our life for the rest of our life,” Weaver, a Canyon City resident, said. “In order to take care of our body, we have to pay attention to what we’re eating, and we have to move, move, move — it never stops. It’s a continual process.”

Weaver has been a kickboxing trainer for more than eight years and a personal trainer for six.

The benefits of staying fit are worth the effort, she said, and it’s not about vanity.

Benefits include strength of body, flexibility, coordination, balance, and a blast of endorphins for mood-boosting energy.

“A body in motion stays in motion,” she said.

For people just starting a healthier lifestyle, Weaver said, don’t be overwhelmed.

“Keep it simple,” she said.

Weaver said being in the business of leading people to a healthier lifestyle has been rewarding.

“I’m thankful to be able to help people stay healthy and avoid health problems,” she said.

She said taking care of the body with proper nutrition and fitness is not only good for the body, but also the mind.

“It is mental and physical help,” she said. “You’re one workout away from a good mood.”

Weaver holds kickboxing classes Mondays in Prairie City and Tuesdays and Thursdays in John Day, as well as monthly weigh-ins to track progress. For more information, call Weaver at 541-792-0171.

Weaver’s tips for fitness, nutrition and weight loss

• Start out small, even walking or running for 30 minutes three to five times a week.

• Make sure you are walking with purpose. Do not be lazy. If you are not uncomfortable, you are not working hard enough.

• Nutrition is huge, equaling 70 percent of weight loss.

• Start out with small changes, such as controlling portion sizes.

• Rather than eating a whole sandwich, choose to eat half and drink a big glass of water with your meal, which will fill you up quicker. Recognize when you are full, and give yourself time to digest.

• Eat breakfast, a healthy snack and lunch, followed by a healthy snack, then dinner, and try to be done eating by 6 p.m.

• Remember, you will never be perfect at this, but do your best to make as many good choices as you can and get right back on track if you have a rough day. All those good choices will add up.

• The recipe for weight loss is to burn off more calories through exercise than you eat, which is why nutrition is such a huge percentage of weight loss.

• Sleeping eight hours a night is important.

• Your body burns the most calories in the rapid eye movement cycle. If you sleep fewer hours, you will miss the prime calorie-burning window by cutting off the tail end of the REM (the longest period of REM, where you could burn the most calories).

• Water is the most vital source of energy in the body, and the average human body is 60-75 percent water.

• Water is one of the best tools for weight loss because it has no fat, no calories, no carbohydrates and no sugar.

• Water helps suppress your appetite, aids in digestion, fights bloating, hydrates muscles, flushes toxins, helps reduce cholesterol and improves liver function.

• Did you know how weight actually leaves our bodies? Through sweat and urine. So drink up!

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