Every great journey starts with a single small step. Often times I see people who need to completely change every habit and lifestyle choice they make on a daily basis. They eat the wrong foods too often, they rarely if ever work out, and the list goes on and on. The best advice I can give these people when they’re truly ready and committed to making the change toward a healthy lifestyle is, “Begin with small changes.”
I wouldn’t expect a person to learn Chinese in a single sitting. So why would I expect a person to immediately be able to completely change habits that have formed over years and years? If you try this “all or nothing” approach, you are setting yourself up for failure.
Just for the sake of argument, let’s say you fall into the category of a people who don’t exercise and eat the wrong food. Do not, I repeat, do not start going to the gym five, six or seven days a week. You will burn out or worse hurt yourself. Your body needs time to build up to the stress and demands placed on it with exercise. If you’ve never run before, your first jog probably shouldn’t be a marathon. If you struggle with food, then completely overhauling your diet may sound like a good idea at the time, but again you will fail! Make small changes. Start by doing the things you know you’re supposed to; start drinking more water, add fruits and vegetables to each meal, and stay away from fast food! Don’t over think it. Deep down we know the simple tricks to staying healthy; unfortunately it requires a little more work and discipline.
Discipline is the hard work. We’ve all heard the little tricks and secrets to eating healthy a thousand times. I will say it one more time though, eat real food. If it’s frozen or processed, run, run far away. But to wrap up my point, pick one or two simple changes you can make today and don’t add more to your plate until you’ve perfected the first changes and that small step.
With the holidays fast approaching, we know that time will be more and more difficult to manage. Let your fears rest easy; I am, here to give you a no gimmick solution to your weight loss, fitness, nutrition, and time management problems.
I am not going to try to tell you to watch your calories at holiday parties,. or preach to you about making the healthy pie or puttingseltzer in your drinks to lower calories (though these are all great ideas). What I am going to do is help with the exercise portion.
I completely understand everyone's desire to make New Years resolutions for the healthier you. But let's try something else: The average person gains 7lbs between Thanksgiving and New Year's Day. That may mean that the little back dress you bought last week for your New Year's party may not look as good on you in a few weeks. EEEEEKK- We do not want that so let's make a pact that we are going to stay in shape for the New Year.
Since time often becomes an issue in December and the following months, I am going to give you a fast 30-45 minute workout plan that you can squeeze in and still attend your holiday parties free of guilt knowing you're amping up your fitness routine this month. First thing first: It is time to make the most out of your cardio workout. However, cardio alone is not the ultimate solution to weight loss (you all know that since you have an amazing trainer working hard to help build your strength). Wrap your head around this: which burns more gas, driving your car around town stop and go or cruising on the highway at fairly constant speed of 65 mph? Well, your body operates in much the same way and this workout is designed with that in mind. You are going to burn more calories and fat by doing this workout and your strength routine 2-3 times per week on your own time. The result will be that you can feel energized and healthy by 2013. Your workout is going to be more intense so get READY and let's do this:
Minutes 1-5: Get on the bike, treadmill, elliptical, or stair stepper and keep the resistance or incline low but move those legs as fast as you can.
Minutes 5-8: Go back to cardio and increase the incline or level of resistance to to a challenge (it should be fairly difficult for you). For example, set incline at 10 and speed at 2.53 mph on the treadmill. On the elliptical, bike, or stairs, resistance between 5-10 should be a challenge.
Repeat strength exercises described above (TRX, planks, push-ups). Then begin your walking lunge, slider lunges, split squats or regular body weight squats for 20 repetitions.
Minutes 8-12: Alternate 1 minute of cardio at the extremely hard level you were on the last circuit with one minute of recovery. Do this for four minutes only!
HealthPlex Fitness: The Functional Movement Experts.