Today we have words from some amazing fitness gurus about making your New Years health and fitness goals. We all got em’ and too often we fall short after a couple of weeks. So heres some words of wisdom to consider.
REALISTIC HEALTH CHOICES
personal trainer, and health coach. I share whole food + paleo recipes, at-home
workouts, and pep talks on my Instagram account @rachel_rebuilt.
Today, we’re talking about realistic, sustainable health goals for the New
Year, and I’ll be focusing on nutrition.
as an incredibly powerful, yet delicate, machine. When you give it the right
fuel, systems operate smoothly (most of the time). You think more clearly, feel
more energetic, sleep more deeply, and have a stronger immune system. When you
don’t fuel properly, systems get sluggish and start to break down. Your body
will do its best with what it’s given, but it won’t operate at full capacity.
optimally, start with simple, whole foods from Mother Nature. Stock your kitchen
with fresh, seasonal veggies and fruits; whole grains; legumes; nuts and seeds;
healthy fats; and quality meats and animal products (e.g., eggs and dairy).
Foods with just one or two ingredients should form the foundation of your daily
diet. Limit processed, packaged foods that contain added sugar, refined grains,
trans fats, and chemical additives. Enjoy desserts and comfort foods in
moderation—without guilt or regret. You won’t stick to a nutrition plan that
makes you miserable, and feelings of deprivation can lead to burnout and
self-sabotage. So find a happy balance.
and sprinkled with occasional treats—is an excellent start! But if you want
dietary changes to stick, you need to master the mental game. Breaking old
habits is hard work. Our brains are wired to repeat familiar behaviors: it
saves precious energy. So if you want to change how you eat, you also have to
change how you think. Here are three keys to conquering the mental game and
turning a healthy diet into a sustainable lifestyle.
What’s working for you? What needs to change? Write a detailed description of
your end game. (Yes, write it down.) Think beyond weight loss. How do you want
to feel and behave one year from now? Focus on what you want for yourself, not what you think the world wants for you.
For example: “I want to eliminate weekday treats but indulge guilt-free on
Saturdays and special holidays,” or “I want to develop new stress-management
techniques to help me overcome emotional eating,” or “I want to cook at home
twice a week.” Close your eyes, and visualize how your new eating habits look,
feel, and taste. Replay this video frequently; believe in your own
success. Once you know where you want to go, work backwards to set small,
actionable goals to help you move in the right direction. For example: “Schedule
treat meals on a calendar,” or “Pick up a book instead of a snack,” or “Test
one healthy recipe each week.” These are just examples. Your goals should match
your priorities and values.
these qualities are important. Learning to be thoughtful and deliberate about
your food choices can help you make more decisions that align with your goals;
it can also help you identify barriers to success. What emotional triggers,
food cravings, and habits of daily life make it harder to eat well? How will
you handle these situations? Mindful eating isn’t the same as never splurging.
It’s an attitude of nonjudgmental self-awareness, personal responsibility, and
self-compassion. Mindfulness is the key to finding balance between healthy
habits and intentional indulgences.
you fall short of your own expectations and goals. Life will get in the
way. Old habits will resurface. If your goal is “100% perfection with no
mistakes forever,” you may throw in the towel before new habits can take hold
and lead to physical changes. Instead, focus on persistence. Each meal,
each bite is a new decision. Leave the past in the past. You can’t change
it, so don’t waste time regretting it. If you falter, jump up! Just keep going,
taking steady steps toward your ultimate goal.
40+ recipes to help you eat clean in 2016, check out the eBook I co-authored: Clean
It’s a step-by-step guide to whole foods for the whole family, including a
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AT HOME HEALTH + FITNESS GOALS
Jill Kaufusi, known online as Jill K Fitness; NASM certified personal trainer,
fitness nutrition specialist, host of monthly
fitness challenges called Fit Blasts,
and most importantly, a mother to 4 young children ranging in ages from 8 years
to 8 months. I dedicate my time on Instagram and my blog sharing health and fitness tips along
with positive, motivational messages.
HEALTH + FITNESS GOALS BY WORKING OUT AT HOME
Year. Let’s be real about this, because the gym is SO BUSY for the first month
or two of each year. For someone who is just getting up the nerve to start a
healthy lifestyle change, a crowded gym can be intimidating! If you feel
intimidated, you will likely feel discouraged, then you might not stick with
the health and fitness goals you set for yourself. I can’t have that happening!
I want everyone to set and successfully reach all their fitness goals.
recommendation if you aren’t a gym regular but want to get in shape?
to join a gym to exercise. Sure, all that equipment they have there is nice to
have, but it’s not necessary to get you in the habit of exercising regularly.
from home work for you by:
This is an important appointment you set for yourself, and shouldn’t be missed.
You may need to find a way to carve out the extra time by waking up earlier,
cutting out some TV-watching time, etc.
Find a video online, search pinterest, Instagram, or fitness websites for quick
workouts to follow. Have this all planned out at the beginning of each week,
and you won’t have an excuse to not do it.
it in place of dumbbells (video demo here). Put small children on your back,
shoulders, or chest/stomach to do some heavy leg work. Use a kitchen chair as a
step. Get creative and have fun with it!
that take less than 30 minutes, but will get your heart rate up: