First off, Happy New Year!! I hope you enjoyed the end of the year with friends, family and good food. The end of a year usually entails many outings that don't include exercise and healthy snacks. Have you already started thinking of new ways you want to improve your lifestyle for 2016? I'm going to let you in on my top 10 tips for making a better YOU for this upcoming year! There is NO better time to start than NOW!
TOP 10 TIPS FOR BECOMING HEALTHIER THIS YEAR!
1) Make goals. We accomplish more things and thrive more when we set goals. Give yourself small goals throughout the year that you want to accomplish. Mark it on your calendar so it keeps you in check. It could be something like run a 5k in March, eat all organic in April, give up coffee in May, workout 5 days a week in June.. etc. Get creative. Having a small goal every month will help you stay on track and can maybe introduce to you a new way of living!
2) Clean out your pantry and fridge. Everyone always talks about eating healthier in the new year but you can't possibly eat healthier if you still have the same unhealthy food in your house. Get rid of it. Clean out the pantry from processed foods, artificially flavored foods, anything with bleached flour, or anything that claims to be a meal in a box or can. Do the same with your fridge. Try filling your house with whole foods that aren't processed and actually go bad if you don't eat them (this will make you eat them!).
3) Meal plan your week. It's way easier to stay on track of a good diet when your prepared! My favorite saying, "fail to prepare, prepare to fail," always makes a good statement when it comes to being ready. Take Sunday to plan out your week. Don't forget you need multiply meals in 1 day and that you have 7 days in 1 week. Go grocery shopping and prepare everything ahead of time. Come Monday, just open the fridge, grab what you need and GO! Simple and to the point!
4) Have diversity in your weekly workouts. People tend to drop out of workout routines because they get bored. Keep it fresh and exciting by doing something different everyday! Mondays take a spinning class, Tuesdays try boxing, Wednesdays workout with your trainer, Thursdays try swimming and Fridays try a hot yoga and strength training class. Adding variety to your routine will keep you from plateauing and also keep you from getting bored!
5) Get a workout buddy! Keeping yourself accountable can get hard, especially come February! Find a workout buddy that can help you stay on top of your goals (and theirs) by working out together! Some people perform much better when they are working out with a partner!
6) Cut back on alcohol. Alcohol is sugar and does nothing good for your waistline. Try cutting back on the amount you have per week to 1-3 drinks. (a week). This will keep you satisfied but also keep those extra calories away.
7) Count your macro-nutrients. I'm a huge believer in NOT counting calories but being aware of how many macro-nutrients you consume everyday. Counting macros is easy and can be done on apps such as My Fitness Pal. All you have to do is log your food daily and you can see in your diary how much fat, protein and carbs you are consuming. You may realize that you are consuming way too many carbs or maybe not enough protein. It is a great tool for staying on top of your nutrition and physique goals.
8) Rest. Too many people start off the New Year with 140% effort. This is a HUGE mistake. You are very likely to burn out and stop within weeks. If you're just getting back into a workout routine or just starting, try easing your way into it. Make sure you take a rest day once a week to let your body recover and repair.
9) 80-20 rule. I'm a big believer in eating healthy most of the time. However, it is very healthy to have a cheat meal as well. You can't expect your body to look amazing if you deplete it from all its nutrients by eating vegetables and chicken all the time and the same goes for eating unhealthy food. You need to have a balance. Try eating extremely healthy 80% of the time and indulging every now and then. I like to give myself one cheat meal a week. This keeps me satisfied while not overdoing it.
10) Check back in with yourself. Getting healthy shouldn't be miserable; it's actually enjoyable. and should leave you feeling better than ever! Make sure that you aren't making your life miserable (or those around you) when you take on a new nutrition or exercise plan. Being healthy is important but being happy is also just as important. Find what works for you. Sometimes it could be as easy as switching up your workout routine or trying something new in the kitchen that can change your whole outlook.
For more questions or inquiries on personal training, exercise, or nutrition, please email me at firstname.lastname@example.org.
Have a wonderful New Year!!
In good health,
Cristina Walterman, owner of CW Physique, let's you in on fitness and nutrition tips, recipes, exercises and much more. With over 8 years of experience in the industry, she loves to inspire and motivate individuals. She always practices what she preaches and leads by example.