Wednesday, January 30, 2013

My 5 Fast Tips for a New Healthy You!


January is almost over, but it's never too late to start a healthy lifestyle!  Getting back into shape, or just into shape in general is not easy! If this is a goal you've never conquered before, I bet you're feeling a little like the picture above.   Or, maybe you've just fallen off the wagon since the holidays... 

Here are my five fast tips for kick-starting your healthy lifestyle!  

1. Watch What You Eat:
No, by this I don't mean look at what you're eating and then put it in your mouth.   It's scientifically proven that weight loss of any kind is 75-80% diet related.  The biggest issue most people tackle is portion control - don't go back for seconds!  Wait, 5 minutes for your stomach to catch up and I bet you won't want them! You want to pick a plan that will work for you and stick to it as best you can.  Be sure it's realistic so that when you "cheat" you don't fall completely off the wagon. 

*If you'd like suggestions or guidance on a healthy eating plan feel free to email me! 

2. Add/Amp up Physical Activity:
I've been suggesting the Nike Training Club app to everyone!  If you have an iPhone or iPod Touch it's a GREAT FREE App that gives you a wide range of workouts, skill levels, and time periods.  I do also suggest the Jillian Michaels DVD's.  I know she's not every body's favorite, but you have to admit she kicks your a**!  If you're not doing any physical activity add some 2-3 times a week for the first month or so, then try to pump it up to 4-5 times/week, etc.  If you are, keep going or try to change it up with a new routine! 
Keep in mind that running on a treadmill for 60 minutes isn't going to get you very far unless your training for the half marathon in the spring...  Keep it to 20-30 minute high intensity interval training (HIIT) or CrossFit style workouts.  Rotate in some Pilates and Yoga as well for flexibility! 

3. Set Attainable Goals:
Take your "skinny" jeans out of the closet and put them somewhere you see them every day.  Write your goal weight on a sticky note on the fridge... whatever you need to do to keep yourself going!  However, I do caution you to be sure it's not a lofty goal.  For example; you don't want to talk yourself into losing 20 lbs in a week... (ok, that's drastic but I wanted an extreme example!).  A healthy amount of weight to lose is 1-2lbs/week.  Take your measurements and watch inches instead even.  Sometimes it's difficult to hop on the scale because often times when you're mixing cardio with weight training the number doesn't move.  But your pant size will :) trust me!

4. Get a Buddy!
Who wants to sweat alone!?  Even I love running with my running buddy.  It's social time and we motivate each other when the opposing partner is either not "feeling it" or having a rough day.   This is also someone to hold you accountable to your goals.  Sit down with each other and share what you'd like to accomplish.   When you feel like bowing out, you have that other person there pushing you to reach the goals you've set for yourself! 

5. Listen to Your Body:
You don't want to over do it!  Be sure that you're doing this... 
- Give yourself a rest day every few days.
- Get a good night sleep. Set a good pre-bed routine for yourself.  Something that is calming so that your body knows it's time to rest.
- Drink LOTS of water.  I'm talking 10+ glasses/day.  I have a 12oz plastic reusable cup at my desk and I fill that puppy up at least 5-6 times throughout the day.  
*If you need more tips or guidance regarding this please email me! 

Anyone can do this; young, old, overweight, naturally thin...  Just takes some guts and goals :)


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