Fitness Tips

Fitness Tips to keep you track!

I know a lot of people decided to have their New Year's resolution be to lose weight and exercise daily, but it is easy to over-due it the first month and then start slowly slacking off because another holiday is about to approach in Feb. which makes it harder because of the chocolates and employee parties. So, I have a few tips to stay on track. Starting an exercise program for the first time or just upping your fitness ante, however, can be one of the hardest resolutions to put into action. Here are four tips and tricks to make exercise a New Year long commitment for you.

Make small new steps

Instead of just resolving to “exercise more,” make small step towards your goal that will keep you committed to regular exercise. Always work at your own pace.

Fitness Tip #1: Make Time for yourself

The problem: Taking care of yourself on a daily basis – if you don’t already maintain a fitness routine, it can be challenging. From daycare to meetings or just catching up with friends, it can often feel like “you” don’t really fit into the equation of “your” day.

The Solution: Start making yourself a #1 priority. Let people around you know that you are making a big fitness change in your life and ask them for their support. See if your friends or family will exercise with you, or help you with task so you can fit it in your schedule. Get your husband to clean up the dishes so you can head off to the gym or outside for a walk. By sticking to a “you time” plan, you’ll be more likely to keep exercise schedule, make it a daily routine.

Fitness Tip #2: Write it down

The problem: You want to lose weight and tone your muscles, but haven’t set any concrete targets areas and you’re probably not sure how to go about achieving your fitness goals.

The solution: Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online). Include inspirational quotes in your fitness journal to inspire you to exercise whenever you don’t feel up to exercise. Doing this will help you feel more organized and in control of your fitness future.

Fitness Tip #3: Set realistic fitness goals

The problem: Your fitness goals are too lofty and could set you up for failure. For example, it’s January and you want to run a half-marathon by March or you’re hoping to lose 10 pounds in one month.

The solution: Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Make an appointment with a qualified trainer who can assist you in breaking your larger goals into smaller more tangible fitness targets and tasks. This will keep you motivated and increase your odds of being successful. A medical or fitness professional can also help you plan for and overcome the inevitable hurdles that may hinder your workout schedule; for example, illness, injury, or family and work obligations.

Fitness Tip #4: Invite your friends

The problem: You would rather go out with your friends for a bad-day-at-work drink than head to the gym.

The solution: Get your friends to get on the fitness train with you. People are more likely to stick to a fitness regimen if they have someone to support them. While a personal trainer helps, a more cost-effective and emotionally significant way to do this is to work out with a friend. Not only will you be able to motivate each other to stick to your long-term plan, you’ll also get to indulge in some quality bonding time. Always remember though if the friend backs out of it still keep going, your friend will jump back on the train when she starts seeing how it is changing your life style for the better.

Diet Tips to keep you track!

Is one of your goals also to change your diet and calorie intake? The key to eating less and having better healthy eating habits is to start off slow. Make simple little changes to your diet, this will help you more likely stick to your diet goal. Studies show that overhauling your entire diet usually never sticks for a long period. Being healthy can be a whole lifestyle change, and that is why it is important to take small steps to start new good habits.

Diet Tip #1:

The problem: Want to stay full through day.

The solution: Eating more fiber will help you stay satisfied with meal throughout your day. Try to eat 25 grams a day.
1. Vow to add a piece of produce to your brown bag lunch every day
2. Make one day out of the week a fish day.
3. Package up a single serving of your favorite whole-grain cereal, then have it for your mid-morning snack.

Diet Tip #2:

The problem: Soda drinker? Need to find something cheap, fat-free, and to give your body a quenching boost, but you think the idea of 8 cups a day as daunting.

The solution: Think small to start living pop free. Drinking pop is how a lot of people gain unwanted pounds because of all the sugar and empty calories that pop contains.
1. Drink one glass first thing in the morning, before you brush your teeth.
2. If you only like soda, try to just add a little of your favorite drink to water to satisfy your craving.
3. Drink one cup of water today more than you did yesterday.

Diet Tip #3:

The problem: Need help trying to stay full and have more energy for the day?

The solution: Try adding some color to your diet. Colorful produce is packed with disease-fighting plant compounds, so when you shop, reach for a rainbow of colors.
1. Designate a color-a-day. Maybe Mondays yellow, with banana, grapefruit, golden apples, while Tuesday may be purple with a plum or egg plant. Make it a easy to do system while packing your families lunch.
2. Get the kids involved by letting them pick out stuff to make a veggie pizza.
3. Vary the rainbow of colors by picking a new-to-you fruit or veggie each time you go shopping. You might find something new you like.

Diet Tip #4:

The problem: Mindless Munching

The solution: Find something to do to keep busy while watching TV, chatting with friends, or kill time from pure boredom.
1. Clean
2. Start working out
3. Eat a stick of sugar-free mint gum. The mint flavor will help make the food you love not taste as well.
4. Brushing teeth also helps make food not taste as good.
5. Keep your hands busy with eating on some ice, drinking water, or little craft projects.

Diet Tip #5:

The problem: Don’t forget to help yourself succeed.

The solution: Reach out to friends and family when you need it. You can also reward yourself with something non eatable at the end of the week for sticking with your weekly goals.
1. Buddy up with a friend or family member with the same diet and exercise goals. Talk and share ideas, plans, and successes regularly.
2. Leave the temptations at the store. If you don’t buy them then you can’t eat them. If you really feel like you need to eat bad once, just make sure it is a one serving portion and you cater to your cravings outside your home that will help you get back on track by not having it in your house hold.
3. Socialize with non-food events. Get your friends together for a walk in the park or something other than going to eat out.

Bonus Tip #1:

Prevention: It is a lot less daunting than treating a chronic condition, so do little things that will keep your body thriving.
1. Remember there are 1,440 minutes in a day, schedule at least 30 of them for physical activity each day. So, get moving go for a walk, take the stairs, rake yard, clean house, wash car, give your dogs a bath, play with your kids or grandchildren, anything that will get your heart pumping qualifies.
2. Get those test done that you know you need such as cholesterol, A!C, pap smears, prostate exam- It is better to stay ahead of the game.
3. Get all the sleep you need. Sleep helps your body and soul recharge, stay healthy, and cope with stress.

Take enough steps and you can always reach any goal you want!! For more specific details to get you on your way to a healthier way of eating and exercising the right way that will work for you, and any of your special needs just contact us and set up an appointment at our Shawnee and Little Axe locations.