indicative of, conducive to, or promoting good health.


Train hard yourself to keep your work smart. Here’s the healthy tips to keep maintaining your blood pressure.

Diet and Sodium

Lower your sodium than a typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more a day.

Food Tips at Trainhardworksmart
Food Tips at Trainhardworksmart

What to eat

Keep flexible and balanced eating plan that helps create a heart-healthy eating style for life. It’s easy to follow using foods found at your grocery store.

Recommended servings

Grains: 6 to 8 servings a day.

Vegetables: 4 to 5 servings a day.

Fruits: 4 to 5 servings a day.

Fat-free or low-fat dairy products: 2 to 3 servings a day.

Lean meats, poultry and fish: six 1-ounce servings or fewer a day.

Nuts, seeds and legumes: 4 to 5 servings a week.

Fats and oils: 2 to 3 servings a day.

Sweets and added sugars: 5 servings or fewer a week.

Food Tips at Trainhardworksmart


Know the tips of everyday life, giving you a great impact on your body when you follow this tips ahead before it’s too late.

Eat the right foods and portion each meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape.

Eat the right foods and portion each meal at Trainhardworksmart
Be sure to get sleep at Trainhardworksmart

Be sure to get sleep

Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout.

Jogging at Trainhardworksmart
Mindset at Trainhardworksmart

Stay Motivated

An important key to being a shape is to set goals and keep a positive mindset. If you stay positive, you wil be able to push yourself to get that fit body you’ve always wanted.

Keep track of calories and Food Intake per day

Keep track of how many calories you eat in a day will be helpful planning out your physical exercising.

Keep Track of Calories at Trainhardworksmart