Happy and Healthy New Year to everyone! If this article can help just "one" person it is a great start to the NEW YEAR!
First, you must realize that exercise alone doesn’t work; I know you have all heard it before but you really do need to eat right, drink plenty of water and get at least 7 to 8 hours of sleep every night. Our bodies need all of these to run at its best!
Write down what you eat every day for two weeks and give it to your personal trainer or nutritionist if you have one, if you do not, review it yourself and research what you should cut out yourself. There are so many great books out there that you can read to help you eat right and get healthy.
Cut one bad habit out per week, like giving up soda! This to me is one of the worse things people take into their bodies it is loaded with chemicals and both regular and sugar free are just plain bad for you with no nutritional value. Studies have shown that many people consume at least 200 + calories per day in the form of a sugary drink, cutting this bad habit can make you lose two pounds in the first month of removing it from your daily intake.
Also limit alcohol, these are empty calories that can wreak havoc on your body. Drinking alcohol every night could easily put on at least a pound over the course of a month. And any additions to the alcohol such as fruit juice, mix, or soda in your cocktail ups the calorie count too. It is ok to enjoy a drink but keep it in moderation; I have seen this as a major diet spoiler in my clients.
Late night snacking is a major problem for many people, eating dinner too early can make you hungry at night too, try eating a piece of fruit, a handful of almonds or a health bar between 3 and 5 p.m. and eat dinner around 7 p.m. This will keep you satisfied until you go to sleep. Make special habits of your own to help you stick to your goals; I brush, floss and rinse my teeth so that I do not eat anything else after a certain time at night.
Find a motivator, like getting a friend or two to join a weekly personal one on one training session with you, these session are still focused on each of you as an individual and its more affordable, fun to do and you can be accountable to each other!
Do one small feel good thing every week. I volunteer with dogs and dog rescue. Find your inner charitable self and volunteer every week, giving back on any level makes people feel more confident and happy and if you feel good about yourself you are more likely to succeed. And besides think about it, walking dogs at your local shelter that need the human attention and socialization helps the dogs and you get outdoors to exercise more.
Find someone that you can answer to every day, if you slip up a bit, call or e-mail him/her and have them keep track of it for you and review it at the end of every week or month. I find that seeing things in writing lets me see what I may have a weakness for and what makes me go off track.
When it comes to exercise I am a firm believer that if you do not have a strong core your body does not work in harmony, develop this area of your body and enjoy the great benefits that it provides, such as increased strength and balance and an increased ease in your everyday activities. A well-rounded fitness program should include cardiovascular, stretching, strengthening your core to provide stabilization and weight training to increase bone density and build strength to different muscle groups of the body.
When I cannot fit the gym into my schedule I jump rope for ten, one-minute intervals, three sets of 20 push-ups and a few sets of abdominal exercises at home.
Make your commitments realistic, no one knows YOU better than YOU do, that is why it is important for you to help plan your goals along with a personal trainer, coach or fitness partner. Making your goals more realistic makes them more attainable.
Disclaimer: The information in this article is for educational purposes only and should not be used as a substitute for the personal care of a doctor. Please remember to always consult your healthcare provider before beginning a new fitness program.