HELLO 2016 GOODBYE 2015
1) Train Each Aspect of Fitness - not just one (Cardio, Muscular strength, Muscular endurance, Agility, and Flexibility)
If you want to be a better you, a stronger you, and a healthier you - don't just stick to cardio, and don't just stick to resistance training. Making sure you have every aspect of fitness within your workout program will help get you to your optimum health. You will strengthen your heart and lungs, you will strengthen your muscles, you will move better, and you will be able to move and lift within the full range of motion like your body should. Cross training is important for everyone.
2) Eat Small Meals Throughout The Day
Avoid waiting until the end of the day to actually have a meal. If you do this, you will actually be starving your body during the day, which will cause you to binge eat later in the evening (And you may begin to crave some of those unhealthy snacks during your binge). Not eating will cause you to have a lack of energy during the day and will also slow down your metabolism. Believe it or not, eating the small portions will help boost your metabolism.
3) Drink Water
- Drinking water is extremely important for the body. Here are a few of it's important tasks, regulating the body's temperature, helps to transport nutrients and waste through the body, and helps to cushion the joints.
- Dehydration can keep your body from functioning the way it should. Fruit drinks won't help with thirst - the sugar will actually cause you to feel even more thirsty.
- If you need flavor in your water, try adding a lemon or orange to it. Stay hydrated!
4) Eat Clean
"Eating clean" is a term that gets thrown around a lot now a days. What does it mean? It means eating foods that are not processed and sticking with foods high in nutrients. Eat more Fruits and Vegetables.
Dieting is a term that I cringe at when I hear it. Dieting to me, is a temporary way of eating - mainly for people looking for a quick fix or quick results (which doesn't happen, to see results you have to give it time, eat well and exercise ofter). You need to eat in a way that is healthy that you can maintain for the rest of your life.
5) Track Your Food Intake
By writing down the foods that you are eating can help keep you aware of what is going into your body and what is not. Using calorie trackers like Live strong, My Fitness Pal, and My Plate will help you keep track of whether or not you are eating enough calories and nutrients. For the foods you decide to avoid tracking and writing down - just remember, your body doesn't lie.
6) Walk Into The Gym With A Plan
I've seen it many times, and must admit that I have done it myself a few times. Walking into a gym without a plan, can keep you from getting the most out of your workout. Write down everything that you are going to do before stepping foot into the gym. Tell yourself that everything written down has to get done that day. If it's only in your head, it makes it easier for you to blow it off.
7) Write Up A Weekly Schedule
A lot of people claim that they don't have time for the gym. I always suggest to write down a schedule for the week. Monday through sunday, of everything that you need to do for the week with the times (going to work, going to class, going to meetings, cooking dinner, picking up children from school, etc) Write everything down!
Once it is all written down, see where you can fit your workout in - even if it is 15minutes here and there, something is better then nothing. For me, when I write things down, they all get done!
8) Sleep in your workout clothes
If you are going to have an early morning workout, sleep in your gym clothes. This can help give you more motivation to help you roll out of bed in the morning.
9) Set Goals For Yourself!
I'm not talking about the big longterm weightloss and tone up. Set small goals to help you achieve your big ones. Small goals like, being able to do 5 pushups, running a full mile or 5k nonstop, working out 4 days a week instead of 2, etc. Choosing smaller goals will help you stay focused during every workout. When you complete one goal then you can reward youself with something fun, like taking yourself to the movies, or buying yourself a new pair of workout clothes, etc. Once you have achieved the small goal you can set another goal. With these goals in your focus, you will be able to stay positive and motivated.
10) Group Exercise Classes
The motivation of a group setting can help you get through a great workout. Find something that you enjoy. If you have never tried a class before and/or don't know what type of classes you would enjoy, just try them all. Zumba, Kickboxing, Yoga, Pilates, Bootcamps, etc. There are so many different type of classes out there - just have fun with it.
11) Get A Personal Trainer
I may be a little biased when it comes to this, but as a personal trainer, I know and understand how much people need my help. A trainer can help push individuals to the next level. A lot of people hit plateaus and stop seeing results when working out on their own. Because of this, they are unsure of what they should do now.
A trainer will help you achieve your fitness goals the proper way. Not only will a trainer help you get to your next training level, but we will also teach you the correct technique for every exercise we give you. Making sure you have proper posture and form is extremely important in helping you get to your goals safely and effectively.
Make sure the trainer you get is well educated on the body. Don't be afraid to ask questions and interview the trainer yourself to make sure they are the right choice for you. You can look for trainers at a gym, but there are also online websites (like the one I work with - Wello.com) where you can train in the comfort of your own home.
12) Get Some Sleep
Resting your body is extremely important as well, especially after a workout. You have to let your body build and recover after a long day and a great workout. Getting less then 6 hours a sleep will deprive you of the rest you need. 6-8 hours of sleep is the ideal number. Let your body recover.
13) Meet at least the Minimum Requirements For A Healthy And Active Lifestyle
I get this question all the time, how much should I do?
For a healthy lifestyle the minimum requirements are
Cardio = 3 Days a week for 30 Minutes at Moderate Intensity - 20 Minutes at Vigorous Intensity
Resistance Training = 2 Days a week and 8-10 Exercises.
Depending on your goals, your requirements may change. For example, if your goal is to lose weight then the more you do the better! The most you can do cardio is every day. If that works out in your schedule, then do it. I recommend beginners to build up to doing a full hour of cardio and doing at least 3 days of resistance training.
14) Stay Away From Refined Sugars
Read the labels of everything you buy. The added sugars are pretty much empty calories. This means, they are not very nutritious and will just spike up your insulin levels. Insulin is a natural hormone that stores sugar into fat when blood sugar levels rise. A lot of processed foods have added sugars or artificial sweeteners to make the food taste better. Try to avoid this. Be aware of what is going into your body and how much of it.
15) Cook More. Eat Out Less.
Preparing and cooking your own foods will allow you to once again, be aware of what is going into your body, and how much of it you are eating. When you dine out in a restaurant, they could be adding a lot of salts and sugars to your meal to trick your brain into thinking that it taste amazing. Start cooking at home and play around with different seasonings. You can make food taste amazing without adding salt or sugar. Keep it healthy!
If you are unsure what to prepare for yourself, there are now company's, like the Blue Apron, which deliver fresh produce to your doorstep and give you directions, step by step to create a great meal for yourself. It is portioned out as well, so there are no wasted food after the meal.
16) Be Patient
A lot of the main fitness goals, like weight loss and muscle development take time. If you put in the work, eat right and exercise often, you will achieve your goals. But it doesn't happen over night. Don't let that discourage you. Your biggest goal should be to get yourself to your most optimum health. Ignore the "quick fix" diets and fads. Just set goals for your workouts and the week, and eat healthy.
Happy New Year! 2016
For more motivation follow my instagram @TheFitGirlWithCurls and my twitter @FitGirlWCurls.