The New Year is right around the corner and it is time for those resolutions again. For many, the New Year means changing bad habits into good habits. If only it was that easy, right?
With over 10 years under my belt as a trainer, I see and hear unrealistic promises, all the time.
Some examples are:
* Next year, I will give up sugar.
* Next year I will lose 50 pounds.
* Next year, I will exercise everyday.
* Next year I will quit smoking.
* Next year I will not eat any carbs (this one is one of my favorites : )
…Do any of these sound familiar?
I have a suggestion…can you PLEASE not be so hard on yourself? I never understand trainers that yell and push their clients aggressively. I find that people in general are so darn hard on themselves.
PLEASE, PLEASE, PLEASE take baby steps. Don’t jump into anything that is unrealistic.
Here are some REALISTIC suggestions:
- Eliminate 1 piece of junk food a day. You will be amazed at how much of a difference that will make. Most “junk foods” run around 250 - 350 kcals per serving. One pound of weight loss is 3,500kcals. This means in one to two weeks you will lose 1 pound.
- Ease into physical activity. Strength train BEFORE you hit cardiovascular exercises. High impact at ANY age is jarring. Strengthening the muscles to support impact is optimal.
- Carbs are your friend. It’s the QUALITY of the carbs that matter. A healthy diet is approximately 30% Protein, 20 % Fat, and 45 – 55% COMPLEX Carbohydrates.
- Choose your calories from REAL foods, not powders, additives, or words that you cannot pronounce.
- STRETCH. We take stretching for granted. We spend so much time in a flexed position, that the act of relaxed stretching becomes torturous. The muscles need to elongate and get back to their natural state. It saddens me that most of today’s teens cannot even touch their toes.
- Pre-plan your meals. THIS IS A BIG ONE. The more organized you are, the more successful you’ll be at avoiding “comfort foods”.
- Make your HEALTH a priority. Trust me, everyone around you will understand. You cannot give 100% when you are at 50%.
- Set SHORT-TERM goals, which will eventually become LONG-TERM RESULTS. For example,
Week 1: This week I will exercise two times a week for 45 minutes.
Week 2: This week I will exercise two times a week for one hour.
Week 3: This week I will limit myself to one soda a day.
….Eventually, short-term goals will become long-term RESULTS : )
- Safe and REALISTIC weight loss is 1 to 2 pounds per week! This can be achieved with a deficit of 300kcals per day plus 300kcals burned through physical activity. In layman terms, give up one muffin a day and add an Ultimate Cardio / Cardio Sculpt class three times a week : )
I call it the 3P formula to Optimal Health…
Prioritize + Pre-Plan = PREVENTION
“Take care of your body. It’s the only place you have to live.” ~Jim Rohn
Happy New Year to you all!
Best of Health,
-Jesika
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